WOD+

WOD

November 9, 2012 | No Comments

Warm Up 3 Rounds 30 Sec Each Jumping Jacks Light Deadlifts Mountain Climbers Lateral Hops Rest WODs “Christie” 3 Rounds Row 500m 12 Deadlifts @ Body Weight 21 Box Jumps Guys 24″ / Gals 20″ REST 5 MINUTES “Randy” 75…

WOD

November 8, 2012 | No Comments

Warm Up 3 Rounds 10 Front Squats 10 Hang Cleans 10 Push Presses Strength Cleans 3 x 3 x 3 x 3 x 3 WOD 5 Rounds 3 Wall Crawls 3 In/Out Tire Jumps 3 Hang Cleans Guys 155lb / Gals 115lb Stretch…

WOD

November 6, 2012 | No Comments

Warm Up 3 Rounds Row 250m 20 Alt Lunges 10 Ring Rows Strength Bent Over Dumbbell Rows 7 x 7 x 7 x 7 x 7 x 7 x 7 WOD 10 Min AMRAP 10 KB Swings Guys 1.5pood / Gals 1pood 5 Pullups 10 Knees to Feet Stretch…

WOD

November 5, 2012 | No Comments

Warm Up 3 Rounds 30 Jumping Jacks 20 SDHP 10 Pushups Strength Deadlift 3 x 3 x 3 x 3 x 3 x 3 Rest 1min max between each set WOD 12 Min AMRAP 10 Wallballs Guys 20lb / Gals 16lb 15 Burpees 20 Sit Ups Stretch…

CrossFit Ignition’s Jaida Fundraiser Update

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Inmates Bob O’Neil, Ryan “Ginja” Soullier and “Oral Pete” Gadioli came out to WOD with me at CrossFit Ignition in Flushing, MI in support of one of their own. Jaida has been confined to a wheelchair due to spinal muscula…

Fundraiser for Jaida at CrossFit Ignition

November 2, 2012 | No Comments

For any of our inmates who want to meet at the Asylum, we plan on leaving at 11am on Sunday morning.  It will take about an hour to get to CFI.  They will be grilling some grub for all participants. WOD On!…

WOD

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Warm Up 3 Rounds 1 min Jump Rope 100 ft High Knees 100 ft Karaoke Strength 5 sets of 1min Lever Swings Rest 2min between each set WOD 15 Min AMRAP 10 Med Ball Cleans Guys 20lb / Gals 16lb 10 Box Jumps Guys 24″ / Gals 20″ 10 Front Squats G…

WOD

October 31, 2012 | No Comments

Happy Halloween! Warm Up 3 Rounds 1 min Jump Rope 100 ft High Knees 100 ft Karaoke 100 ft Side Shuffle WOD 25 Min AMRAP Row 25 cal 100 Double Unders 80 KB Swings Guys 1.5pood / Gals 1pood 100 Squats 60 Pushups 100 Double Unders 40 Sit Ups 100 Walking…

Costume WOD!

October 30, 2012 | No Comments

Reminder Inmates: Tomorrow is Halloween and that means COSTUME WOD!:)   You don’t have to wear a costume.  But if that’s your choice, it will cost you 30 burpees to buy into the WOD. Let’s have some fun!…

WOD

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Warm Up 3 Rounds Row 250m 15 Pushups 100ft Power Skips Strength O/H Squats 2 x 2 x 2 x 2 x 2 x 2 x 2 x 2 WOD 8 Min AMRAP Guys 135lb / Gals 95lb 5Deadlifts 5 Front Squats 5 Push Presses Stretch…