WOD+

TGIF

September 8, 2017 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard 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 Back Smash 1 min Lat Sm…

You’re a Jerk

September 7, 2017 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 1 min Torso Twists 10 Presses 10 Rotator Lifts1 min Lat Roll out 1 min T spine Smash 1 min Bowler Stretch 1 min T spine wall opener Skill Work 5×3 …

bootcamp

September 6, 2017 | No Comments

586 CrossFit Asylum – Bootcamp View Public Whiteboard Warm-up (No Measure) 3 Rounds 100ft med ball squat and toss 50 ft sumo walking squat 5 med ball burpees 10 med ball sit ups Metcon (No Measure) 4 sets 20 kb swings/rest 30 seconds 20 DB walk…

1 Hump or 2

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586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up 30 sec (No Measure) 30 sec of each exercise Rest 1 min between rounds 3 Rounds Jumping Jack Burpees Mtn Climbers Side to side hops1 min Quad Roll out 1 min Hamstring Smash 1 min Flos…

Jimbo

September 5, 2017 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard WOD Warm-up (No Measure) 3 Rounds Jump rope 50 singles squat and throw med ball 100ft walking sumo 50ft 10 upright rows Jimbo (Time) 100 Pull-ups 800m Run 50 Thrusters 95/65 100 Double-under…

The 12 Labors of Hercules

September 4, 2017 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up (No Measure) 3 rounds/30 seconds Jack Air squat Push up Candlestick Metcon (Time) Pyramid workout: 1, 1-2, 1-2-3….. 1.HSPU 2. Box jump 20/24 3. DL 325/225 4.burpees 5. Over the…

Booty Camp

September 2, 2017 | No Comments

586 CrossFit Asylum – Bootcamp View Public Whiteboard Warm-up (No Measure) 30 seconds squat jacks pike push ups ring rows burpees Warm-up (No Measure) 30 seconds squat jacks pike push ups ring rows burpees Warm-up (No Measure) 30 seconds squat …

Snootchie Bootchie

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586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up (No Measure) Row 4 Rounds of 40 seconds light/20 seconds fast then… 3 Rounds 5 good mornings 5 back squats 5 snatch grip strict press (behind the neck) 5 snatch grip stiff legg…

It’s the First of the Month….

September 1, 2017 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up (No Measure) 10min AMRAP 20 jacks 1 rope length sled pull overs 10 good mornings 5 burpees Skill Work Rope Climb (10 min) **Even if you can not climb the rope work on just getting yo…

Drive those legs

August 31, 2017 | No Comments

586 CrossFit Asylum – CrossFit View Public Whiteboard Warm-up (No Measure) 3 rounds Run 200 10 bulgarian split squats (no weight) 10 hip raises (legs on bench or box) Mobility Quad roll out couch stretch Sled Push (5 50m sled pushes) This is fo…