WOD+

WOD

July 24, 2012 | No Comments

Warm Up 3 Rounds 15 Push Jacks 15 Pushups 15 Power Cleans Strength Back Squat MAX Effort WOD 8min AMRAP 4 HSPU 6 Hang Cleans Guys 115lbs / Gals 75lbs 8 Pullups Strech…

WOD

July 23, 2012 | No Comments

Warm Up 3 Rounds Row 250m 10 Triceps Pushups Skill Work Front Squat and Back Squat WOD 100 Double Unders 50 Burpees Stretch…

WOD

July 21, 2012 | No Comments

Warm Up 15 Burpees 15 Deadlifts w/medium load 15 Push Presses w/medium load Skill Work Medicine Ball Slam / Medicine Ball Shot Put WOD 3 Rounds 200m weight carry Guys 135lbs / Gals 95lbs 3 Tire Flips 10 Med Ball Slams Guys 20lbs / Gals 10lbs 2 Med Ba…

WOD

July 19, 2012 | No Comments

Warm Up 3 Rounds 10 Front Squats 10 Push Presses 20 Mountain Climbers Skill Work Thrusters Double Unders WOD Run 800 m 3 Rounds 15 Burpees 30 Double Unders Run 800m Stretch…

WOD

July 18, 2012 | No Comments

Warm Up 3 Rounds Buergener Warm Up (Yes, again.  It’s important!) Skill Work Snatch WOD “Isabel” 30 Snatches for time Guys 135lbs / Gals 95lbs Midline Stabilization Work Stretch…

WOD

July 17, 2012 | No Comments

Warm Up 3 Rounds Buergener warm up Skill Work Snatch WOD 4 Rounds Run 400m Jump in/out of 2 tires Stretch…

WOD

July 16, 2012 | No Comments

Warm Up 3 Rounds 15 Deadlifts 10 Hang Cleans 10 Pushups Skill Work Power Clean / Clean WOD “Elizabeth” 21 – 15 – 9 Clean Guys 135lbs / Gals 95lbs Ring Dips There will be a 12min cap on this workout Stretch…

CrossFit Games BBQ!

July 13, 2012 | No Comments

All or our inmates, families and friends are invited to come out to the Asylum tomorrow after our noon WOD to watch the CrossFit Games!  We’ll be firing up the grill and working on our tans.  C’mon out and enjoy the camaraderie!…

WOD

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Warm Up 50ft High Knees 50ft High Kicks 50ft Skating Lunges Skill Work Kipping WOD 4 Rounds Row 500m 20 Chest to Bar Pullups Stretch…

WOD

July 12, 2012 | No Comments

Warm Up 2 Rounds 10 Judo Pushups 20 Bust a Move Mountain Climbers 50 Torso Twists Skill Work Press Series WOD Midline Stabilization 4min L-sit or L-hang hold 3min weighted plank hold Guys 45lbs / Gals 25lbs 2min side plank each side (can be broken up…