New Website!!!!

currently the new site is located at www.asylum.sitesasrx.com

i imagine by the end of today this will be changed to www.crossfitasylum.com

new wod will be posted on the new site

091013

100 kbs
100 situps
100 pushups
8, 200m runs

strategize and break up however you would like.

091012

Crossfit total

3 attempts for a 1RM of each:
back squat
shoulder press
deadlift

If you've signed up for the assault the beach challenge please get your money in this week!!
Only a couple of spots left, most at 11am so get in and get signed up!!

091010

Saturdays class is at 2pm, not noon!!!

3 girls 1 bar
21-15-9
Thruster 95#
pullups
Clean 95#
ring dip
Deadlift 95#
hspu

091009

As many rounds as possible in 20 min of:
20 double unders
20 kettlebell swings, 1.5pd

091008

10-9-8-7-6-5-4-3-2-1

ring dips
deadlift 135/95
pullups
jumping pause squat

091007

4-400m runs
Rest as needed to get best time on each attempt.

Class update!!
Tony will be subbing wed night at 5&6
Sun thursday at 5&6
no class thurs at 7
Sam will do a class Friday at 5
no class Friday at 6
Sun will cover Saturday but at 2, no noon class.
Bart will cover Sunday at 12:30

thanks to everyone helping out!! Thanks to everyone else for being patient. This is my first real vacation since opening last November!!

091005

3 rounds for time of:
21 kettlebell swings, 1.5pood
21 toes-to-bar
21 burpees

We have Tony subbing in on wed night, sun on Thursday at 5&6, Samantha on Friday at 5 only, no noon class on sat but Sun will be coaching at 2 on sat and bart on Sunday for the 12:30.

091005

5 sets for 3 rep max of:

weighted pullups
back squat

091004

"Angie"
100 pullups
100 pushups
100 situps
100 squats

091003

Congratulations to Ben and Ashley on their wedding day!! They got to the gym at 7am to do a painstorm:
Pain Storm XIV “The Wedding Gift”
800m Run
50 Box Jumps (24in)
400m Run
25 Push Press (95lbs)
200m Run
12 HSPU
400m Run
25 Pull-ups
800m Run
50 Burpees
400m Run
25 Swings (53lbs)
200m Run
12 Thrusters (95lbs)
400m Run
25 Power Cleans (95lbs)
800m Run
50 Power Snatches (95lbs)


The noon workout will be:

"Fran"
21-15-9
95lb thrusters
pullups

091002

50-35-20
double unders
pushups
kettlebell swings, 1 pood

091001

Hang squat snatch
1-1-1-1-1-1-1

090930

5 rounds of:
250m row (this is intended to be an all out sprint)
16 weighted walking lunges, 25/35lb dumbbells
Rest 3 minutes between rounds.

For every second each subsequent row is slower than the first, do 1 dumbbell thruster.

090929

3 rounds for time of:

800m run
21 overhead squats, 95lb
30 L-pullups

090928

Nasty Girls

3 rounds for time of:
50 squats
7 muscle ups
10 hang power cleans, 95/135

If you don't have a muscle up, do the muscle up progression from the ground. If you don't have an unassisted ring dip, do 3 pullups and 3 assisted ring dips.

090927

TEAM Assault the Beach

800m run or 1000m row
50 pullups
100 burpees
100 thrusters
200m partner carry or kb carry
50 pullups
800m run or 1000m row

Only one team member working at a time and reps are combined totals. Runs and carry are together.

090926

Fight Gone Bad

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 (and 12) round versions. The stations are:

Wall-ball: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Box Jump: 20" box (Reps)
Push-press: 75 pounds (Reps)
Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

090925

"Hamburguesa"

5 pull ups
10 push ups
15 squats
200m run
21 KBS
12 Pull ups
400M run
75 wall ball
400m run
12 pull ups
21 KBS
200m run
15 squats
10 push ups
5 pull ups

090924

21-15-9
Deadlift 275/195
Burpees
Knees-to-elbows