WOD+

Day of Fri

November 3, 2017 | No Comments

586 CrossFit Asylum – CrossFit Warm-up Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER E…

Cleaning Power

November 2, 2017 | No Comments

586 CrossFit Asylum – CrossFit Warm-up Warm-up (No Measure) Row 500m 3 Rounds 5 Stiff leg DL 5 Hang Cleans 5 Elbow Rotations 5 Front Squats1 min GLute Smash 1 min Hamstring Smash 1 min FLossing 1 min Pigeon Skill Work 5 Clean and shrug 5 Clean …

Bootcamp

November 1, 2017 | No Comments

586 CrossFit Asylum – Bootcamp Warm-up (No Measure) 3 rounds Bike 2 min 50ft walking lunge 10 good mornings 10 push ups Metcon (No Measure) Workout #1 5 rounds 7 DL (65lbs) 10 sprints bike 5 cal rest 1 minute between sets Workout #2 3x 15 box j…

Hump Day

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586 CrossFit Asylum – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 1 min Jump Rope 5 Hang Cleans 5 Elbow Rotations 5 Presses 50 Ft Broad Jumps1 min Lat Smash 1 min Bowler Stretch 1 min First Rib Mob 1 min T spine wall Opener Skill Work 10 Dip…

Happy Halloween

October 31, 2017 | No Comments

586 CrossFit Asylum – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 2 min Row 10 Good Morningd 10 Stiff Legged DL 10 Squats1 min quad smash 1 min Couch Stretch 1 min Banded Hamstring Stretch Skill Work Deadlift WOD Metcon (AMRAP – Reps) …

Night before….

October 30, 2017 | No Comments

586 CrossFit Asylum – Bootcamp Metcon (Time) Metcon (Time) 31 Reps of each movement H – hop on a box (box jumps) A – ab mat sit ups L – Latissimus Dorsi Strength (pull ups) L – Lunges (weighted) O – Over the should…

Over Your Head

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586 CrossFit Asylum – CrossFit Warm-up The CrossFit Warm-up (No Measure) 3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups Dips1 min Lat Smash 1 min T spine Twists 1 min Flossing …

GLUT 4

October 28, 2017 | No Comments

586 CrossFit Asylum – Bootcamp Warm-up (No Measure) 10min AMRAP 20 jacks 10 red bar OH squats 10 ring rows 30 sec. plank hold Metcon (Time) With a partner-Split reps however you choose 3 Rounds 48 pull ups 80 sit ups 48 OH squats 65/45 80 dbl u…

Lucky #13

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586 CrossFit Asylum – CrossFit Warm-up Warm-up (No Measure) 3 Rounds Bike 2 min 10 DL 10 Squats 10 Pike Push-ups1 min Glute Smash 1 min FLossing 1 min T spine Wall opener WOD CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps) 13-Minute AMRA…

Boo

October 27, 2017 | No Comments

586 CrossFit Asylum – CrossFit Warm-up Warm-up (No Measure) 3 Rounds Row 250 50ft Bear Crawl 10 Seated Floor Press w/Barbel1 Min Lat Smash 2 Min Tspine Smash with Peanut Alt Lifting arms over head 1 min Glute Smash Skill Work Single Arm DB Push…