WOD+

Push it Real Good

January 5, 2018 | No Comments

586 CrossFit Asylum – CrossFit Warm-up Warm-up (No Measure) 3 min of Jump Rope or Double-under work 3 Rounds 5 Back Squats 5 Elbow Rotations 5 Strict Press 5 Push Press1 min First rib Mob 1 min Lat Smash 1 min T spine Wall Opener Skill Work 2&#…

Yo Yo

January 4, 2018 | No Comments

586 CrossFit Asylum – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 10 Glute Bridges 10 Good Mornings 5 Box Jumps 5 Kb Swings Light Weight1 min Low Back Smash 1 min Glute Smash 1 min Pigeon Skill Work Russian KB Swings WOD Metcon (Time) 10-20-…

Hump Day

January 3, 2018 | 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…

New Year …Make It Your B*^%#

| No Comments

586 CrossFit Asylum – Bootcamp Warm-up (No Measure) 3 Rounds Down and Back: jog butt kick shuffle One way: High kicks deep lunges Metcon (No Measure) 4 Rounds/1 minute each exercise Man makers Row Jump rope (singles or dbls) Slam Ball Sit ups R…

Squat to the New Year

January 2, 2018 | No Comments

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 Adductor smash 1 min Birthing Stretch 1 min Co…

Berzerko Birthday WOD

December 30, 2017 | No Comments

586 CrossFit Asylum – CrossFit Warm-up Warm-up 3 Rounds 1 min Assault Bike or Row 10 Reverse Lunges to Box Step Up (5 ea leg) 10 Superman/Hollow Rock on Floor 5 Kick Up to Handstand 15 Second Sampson Stretch Mobility 1 minute Thoracic Vertebrae…

On the Beach

| No Comments

586 CrossFit Asylum – Bootcamp Warm-up (No Measure) Bike or Row 2 minutes 3 Rounds 15 squats 15 ring rows 15 push ups Metcon (No Measure) A.) With a Partner: one person completes a full round before the next can go AMRAP15 25ft OH walking lunge…

TGIF

December 29, 2017 | No Comments

586 CrossFit Asylum – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 30 sec Pass Through 5 Push-up to Down Dog 5 Push Press 5 Press1 min T Spine Smash 1 min T Spine Wall Opener Skill Work Shoulder Press Weightlifting Shoulder Press (5-5-5-3-3-2…

Double Trouble

December 28, 2017 | No Comments

586 CrossFit Asylum – CrossFit Warm-up Warm-up (No Measure) 2 min Bike or Row 3 Rounds 1 min Jump Rope 3 Walk Outs 5 Squats 10 Sit-ups1 min Calf Smash 1 min Calf Stretch 1 min Pigeon Skill Work Double-Unders WOD Metcon (Time) 4 Rounds 15 Burpee…

Work horse

December 27, 2017 | No Comments

586 CrossFit Asylum – Bootcamp Warm-up (No Measure) 3 rounds 10 resi Jack’s 5 resi burpees 50ft walking sumo 10 Jack’s 5 burpees Metcon (No Measure) 4 rounds 45 second bike Rest 15 45 sled push Rest 15 1 minute dbl/single jump Rest …