WOD+

Oh Yea

December 27, 2018 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 15-20 min Recovery Run/Row/Bike Mobility 2 min each Lat Smash Trap Smash Pec Smash Quad Smash Couch Stretch Pigeon Core Work 3 Rounds 10 Barbel Rollouts 15 Weigh…

Clean Sheet

December 26, 2018 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 15/12 Calorie Row + 10 Hollow Rocks (Video) 12/9 Calorie Row + 10 Superman Rocks (Video) 9/6 Calorie Row + 2 Strict Pull-Ups + 3 Kipping Pull-Ups + 5 Pushups + 1…

Three Wise Men

December 25, 2018 | No Comments

586 CrossFit Asylum – CrossFit 3-Person Team WOD View Public Whiteboard Warm-up 2 Rounds 2 min Bike or Row at conversational pace 5 Russian Baby Makers 20 Sit Ups 10 Lateral Leg Swings each leg 10 Ring Rows 10 Push Ups 5 Deadlifts with a light …

12 Days of Christmas

December 24, 2018 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 30/21 Calorie Row Mobility Station (see below) 24/17 Calorie Assault Bike 3 Scap Retractions + 1-2 Strict Pull-Ups + 5 Wall Squats – Video Mobility Station…

Bootcamp

December 22, 2018 | No Comments

586 CrossFit Asylum – Bootcamp View Public Whiteboard Warm-up (No Measure) 2 rounds Easy row 15 cal. Butt kicks Shuffle Backward run 1 round 10 glute Bridges 10 dynamic hamstring 10 iron cross 10 leg whip 10 fire hydrant 10 hip circles 10 scorp…

Power Puff

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586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Minute 1 – 15/12 Calorie Row Minute 2 – 5 Scap Retractions + 7 Kip Swings + 9 Pushups Minute 3 – 10 GHD Sit-Ups + 20 DU Minute 4 – Handst…

Vaderr

December 21, 2018 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Bike + 1 Round of Strict Cindy 2:00 Row + :30s Walkouts – Video 1:00 Bike + :30s Alternating Samson Stretches – Video 1:00 Row + :30s Warrior Sq…

Dead Arm

December 19, 2018 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 15/12 Calorie Row + 10 Hollow Rocks (Video) 12/9 Calorie Row + 10 Superman Rocks (Video) 9/6 Calorie Row + 5 Wall Squats (Video) Squat Snatch Barbell Warmup (emp…

Dopamine

December 18, 2018 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Alternating OTM x 12 Minute 1 – :45s Row Minute 2 – 4 Inchworms – Video Minute 3 – :45s Shuttle Runs (10m course) Minute 4 – Walkin…

Belly Flop

December 17, 2018 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 30/21 Calorie Row Mobility Station (see below) 24/17 Calorie Assault Bike 5 Strict Pull-Ups + 10 Pushups + 15 Air Squats + 20 Sit-Ups Mobility Station 3 Russian …