CrossFit Asylum http://crossfitasylum.com CrossFit Asylum--CrossFit Asylum en Copyright 2010 http://www.rssboard.org/rss-specification Dirty 30 http://crossfitasylum.com/blog.php?id=14611 30 OHS 95/65            

30 C2B Pullups

30 Power Snatch 95/65

30 toes to bar

30 push press 96/65

30 burpees

30 KB swings 2/1.5 pood 

]]> http://crossfitasylum.com/blog.php?id=14611 Fri, 30 Jul 2010 00:00:00 -0600 WOD 100729 http://crossfitasylum.com/blog.php?id=14542 Deadlift
5-5-5-3-2-5

Follow up with 2, 500m rows. Rest 2 min between efforts

]]> http://crossfitasylum.com/blog.php?id=14542 Thu, 29 Jul 2010 00:00:00 -0600 WOD 100728 http://crossfitasylum.com/blog.php?id=14470
The 7pm class keeping an eye on the clock!

Weighted pullup
3-3-3-3-3

50 burpee/pullups for time
(this is where you do a burpee, jump to the pullup bar, grab it and pull your chin over)

]]> http://crossfitasylum.com/blog.php?id=14470 Wed, 28 Jul 2010 00:00:00 -0600 WOD 100727 http://crossfitasylum.com/blog.php?id=14380 Warm up skill:
Row

Strength:
Overhead squat
5-3-1-1-1

Conditioning:
Death by 10m
Set up 2 cones 10 meters a part, and add one return trip each minute on the minute...
 

]]> http://crossfitasylum.com/blog.php?id=14380 Tue, 27 Jul 2010 00:00:00 -0600 WOD 100726 http://crossfitasylum.com/blog.php?id=14349 "Nutts"
10 hand stand pushups
15 Deadlift 250/205lb
25 Box Jumps 30/24"
50 Pullups
100 Wallball 20/14lb
200 Double unders
400m run 45/25lb

]]> http://crossfitasylum.com/blog.php?id=14349 Mon, 26 Jul 2010 00:00:00 -0600 Asylum girls and their kids http://crossfitasylum.com/blog.php?id=14266

]]> http://crossfitasylum.com/blog.php?id=14266 Sun, 25 Jul 2010 00:00:00 -0600 Samtastic http://crossfitasylum.com/blog.php?id=14264 50 Overhead squats 96/65

50 burpees

50 toes to bar

50 box jumps 24/20

*100m sprint after each 10 reps*

 

]]> http://crossfitasylum.com/blog.php?id=14264 Sat, 24 Jul 2010 00:00:00 -0600 WOD 100723 http://crossfitasylum.com/blog.php?id=14184
Sarah and Kevin getting after yesterday's wod!!

Warm up:
Handstand and handstand wall runs

Strength:
Bench Press - 5/3/1

Metcon:
"Griff"
run 800m
run 400m backwards
run 800m
run 400m backwards

]]> http://crossfitasylum.com/blog.php?id=14184 Fri, 23 Jul 2010 00:00:00 -0600 WOD 100722 http://crossfitasylum.com/blog.php?id=14183 Warm up:
Handstand and handstand wall runs

Strength:
Squat - 5/3/1
***or***
Hang squat clean
1-1-1-1-1

Metcon:
5 rounds
5 dumbbell cleans, 55/35lb
10 burpees

]]> http://crossfitasylum.com/blog.php?id=14183 Thu, 22 Jul 2010 00:00:00 -0600 WOD 100721 http://crossfitasylum.com/blog.php?id=14109 "Barbara"
5 rounds
20 pullups
30 pushups
40 situps
50 squats
Rest exactly 3 minutes between each round

]]> http://crossfitasylum.com/blog.php?id=14109 Wed, 21 Jul 2010 00:00:00 -0600