Workout of the Day

October
31
2011

WOD 11/1/11

Posted by Shane, 5:57 pm


Today starts are 50 day burpee chanllenge!
Everyday for the next 50 days those who want to participate will do
2 burpees x how many days we are on. Example 1st day 2 burpees, 2nd day 4, etc…
On the last day we will do 100 burpees for time.

4RFT:
650m run
20 kb swings #53/35
25 gs push ups

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October
30
2011

WOD 10/31/11

Posted by Shane, 5:41 pm

“Karen”
150 wall balls for time #20/14

Thanks to everyone for a very successful “Barbells for Boobs” on Saturday! I believe that all the people who came Saturday can see why Ignite Fitness is a great place to workout because it’s the members who make it great!

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October
28
2011

WOD 10/29/11

Posted by Shane, 4:02 pm

Barbells for Boobs (begins at 10:00am)

“Grace”

30 reps for time:
clean and press #135/95

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October
27
2011

WOD 10/28/11

Posted by Shane, 7:10 pm

Rest and recovery day for “Barbells for Boobs” registered!
You can run, row, work on skills you need or just do recovery work!

5 RFT:
10 dead hang chin ups
15 burpees
20 barbell rows #95/65

It’s not too late to register for a great cause “Barbells for Boobs”!

3 comments
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October
26
2011

WOD 10/27/11

Posted by Shane, 8:06 pm


3 RFT:
100 bicycle crunches
100 mb crunches #20/14
50 double unders (200 single)
50 russian twist #35/25
25 ghd sit ups
25 jackknives
15 calories row
1 min plank
Perform in any order:

5 comments
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October
25
2011

WOD 10/26/11

Posted by Shane, 7:36 pm


7 RFT:
10 front squat #95/65
15 hang cleans #95/65
100m shuttle run

2 comments
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October
24
2011

WOD 10/25/11

Posted by Shane, 7:01 pm


Max push press #75/55 in 3 min:
Rest 1 min then:
5 RFT:
10 k2e
15 box jumps #24/20
20 push press #95/65

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October
23
2011

WOD 10/24/11

Posted by Shane, 4:35 pm


AMRAP in 20 min:
5 pull ups
10 gs push ups
15 sit ups
20 lunges
25 squats

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October
20
2011

WOD 10/21/11

Posted by Shane, 6:08 pm

Are you ready for “Barbells for Boobs”?

Max clean and press
5-5-3-3-1-1
then
“Heavy Grace”
30 reps for time:
clean and press #155/105

Scale as needed, this is just a warm up for a great cause!

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October
19
2011

WOD 10/20/11

Posted by Shane, 8:00 pm


5RFT:
6 bar muscle ups (10 pull ups, 10 ring dips)
9 burpees
250m run

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