090727

Start with a 400m run

then do 3 rounds 0f:
1 kb/db snatch
3 turkish get ups
5 single arm overhead squat
repeat with other arm
7 toes to bar

finish with 200m sprint

090725

"Alyssa"

1200m run
15 manmakers
800m run
12 manmakers
400m run
9 manmakers

Today is Alyssa's last workout, for now, at the Asylum. The workout is at 1 so please come and see her off.

090724

SATURDAY'S WORKOUT WILL BE AT 1, NOT NOON. COME SAY GOODBYE TO ALYSSA AS SHE HEADS OFF TO WASHINGTON DC!!

Crossfit "Toadal"
Push Press 1-1-1-1
Box Jump 1-1-1-1
Combine best Push Press rep in pounds with tallest Box Jump height in inches for ‘Toadal’ score.

Cookie:
4 Rounds:
1 Push Press (@ 90% of Max)
3 Box Jumps (@ 90% of Max height)

DT

155lb deadlift, 12 reps
155lb hang power clean, 9 reps
155lb push jerk, 6 reps

SATURDAY'S WORKOUT WILL BE AT 1, NOT NOON. COME SAY GOODBYE TO ALYSSA AS SHE HEADS OFF TO WASHINGTON DC!!

090722

10 Rounds for time of:
10 Pullups
10 Ring dips

Beginning the 1st week in August we may look at going with a 6pm class instead of the 5:30 and possibly even going at 5pm and 6pm to accommodate some new guys. Please post to comments any questions or concerns or see me in person.

Also, due to the heat we're looking at a few options... offering earlier classes, possibly 6am,7am, 9am and 10am then the 5pm,6pm for those who can't make it and/or like the 90+ degree heat. Second option is a swamp cooler. We are working on this anyways but if anyone is comfortable with paying a month or two in advance for their memberships fees to help us afford this sooner that would be fantastic. Again, see me at the gym to discuss.
Thanks!! Andy

070921

Deadlift
1-1-1-1-1-1-1

090720

"Karen"
150 wall ball shots (20/12)

097019

Team "Assault the Beach"

800m run
50 pullups
100 burpees
100 thrusters (45lb)
partner carry total of 400m
50 pullups
800m run

090718

50-35-20
double unders
push ups
sumo deadlift high-pull (65/45)

090717

4 rounds for time:
400m run
50 squats

090716

3 rounds
21 push press (95/65)
21 knees to elbows
21 pushups
21 pullups

090715

Overhead squat
5-3-3-2-2-2-1-1-1-1

090714

Run 1 mile
Deadlift 8000/5000 lbs (pick a weight and lift till you've lifted a total of 8/5k lbs)
5 rounds
20 wallball
20 pullups

090713

5 rounds
10 hang power snatch (75/55)
20 situps
30 double unders

090709

Snatch
1-1-1-1-1-1-1

090708

"Chelsea"

5 pullups
10 pushups
15 squats
on the minute for 30 mins.
If you fall behind, note the minute you fell behind and how many total rounds completed in the 30 minutes.

090707

Run 5k

090706

5 rounds for time of:
5 kettlebell swings, 2 pood (scale up to 88lb is possible)
10 burpees

090704

Stacie and Kendra sharing a deadlift...

5 rounds for time of:

15 deadlift, 135lb
400m run
15 knees to elbows

090703

4, 800m "sprints"
rest exactly 2 min between attempts

090702

With a continuously running clock, do 1 pullup in the first minute, 2 pullups in the second minute, 3 pullups in the third until you cannot complete all the pullups within the allotted time.

090701

"Annie"

50-40-30-20-10
Double unders
situps