WOD+

WOD

June 22, 2012 | No Comments

Warm Up 2 Rounds Row 250m 10 Hang clean and presses 10 Squats Skill Work Kettlebell swings WOD 4 Rounds Run 800m 10 Box jumps 20 Kettlebell swings Guys 55lb / Gals 35lb Stretch…

WOD

June 21, 2012 | No Comments

Warm Up 3 Rounds 100ft Power skips 50ft Walking lunges 20 Push presses with unweighted bar Strength Front squat 5 x 5 x 3 x 3 x 3 WOD 3 Rounds 7 Burpees 12 Toes to bar 7 Dead hang pullups (strict form) Stretch…

FREE MASSAGES

June 20, 2012 | No Comments

586 CrossFit Asylum’s certified massage therapist, Tina Rice, will be giving free 5-minute chair massages after our noon session on Friday 6/22.  We want you to feel great!…

WOD

| No Comments

Warm Up 3 Rounds 50 Torso twists 10 Touch toes, hips, shoulders, sky 10 Bridges Hold handstand position for 20 seconds Skill Work Forward/backward rolls WOD 150 Double unders OR 450 singles Rest 2min 50 Ring dips Rest 2min 25 Pullups Stretch…

WOD

June 19, 2012 | No Comments

Warm Up 3 Rounds 20 Dumbell presses 20 Squats 20 Step backs Strength Push press 5-3-3-1-1-1 WOD “Jackie” Row 1000m 50 Thrusters with unweighted bar 30 Pullups Stretch…

WOD

June 18, 2012 | No Comments

Warm Up 3 Rounds Row 250m with an unweighted bar 10 Good mornings 10 Back squats 10 Presses Skill Work Deadlift WOD 5 Rounds 7 Snatch-grip deadlifts Guys 185lb / Gals 115lb 9 Russian kettlebell swings Guys 55lb / Gals 35lb 11 Burpees Stretch…

WOD

June 16, 2012 | No Comments

Warm Up 3 Rounds Run 200m 10 Burpees 10 Squats Skill Work Inmates choice! WOD “Cindy” 20min AMRAP 5 Pullups 10 Pushups 15 Squats Stretch…

WOD

June 11, 2012 | No Comments

Warm Up 2 Rounds Row 500m 10 Pushups 20 Situps Skill Work Press series WOD 4 Rounds UNTIMED Run 400m Without putting down the bar, perform as many of each press movement as you can. Press Push press Push jerk Add your total number of reps for each ro…

Thank You!

June 9, 2012 | No Comments

Thanks to everybody who came out and participated in our “Fight Gone Bad” fundraiser workout.  We helped Eric Pendelj raise over $600 for the St. Jude Childrens’ Research Hospital.  The inmates at 586 CrossFit Asylum truly rock! …

CrossFit for Hope

June 8, 2012 | 1 Comment

586 CrossFit Asylum will host 5 round “Fight Gone Bad” workouts on Saturday, June 9th in order to help raise funds for St. Jude Childrens’ Research Hospital.  Bring in $10 and participate in an incredibly challenging workout.  Fe…