Workout of the Day

September
30
2012

WOD 10/01/12

Posted by Shane, 7:05 pm



Are you ready for Grace?

“Heavy Grace”

For time:

30 clean and jerks #145/105
scale as needed (scaled #105/75, beginners #75/45)

rest 5 min, then:

AMRAP in 10 min:

10 power cleans #95/65
15 wall ball #20/14

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September
27
2012

WOD 9/28/12

Posted by Shane, 8:15 pm


snatch
10-8-5-3-1 (record 1 rep max)
*compare to 8/07/12

then

Amrap in 6 min:

10 snatches #75/55
20 double unders (75 single)

rest 2 min, then:

Amrap in 6 min:

10 pull ups
20 barbell rows #75/55

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September
26
2012

WOD 9/27/12

Posted by Shane, 5:47 pm


AMRAP in 1 min 30 sec, 3 rounds:

shoot throughs
wall ball #20/14
toes to bars
bench press #95/65
ghd sit ups

rest 1 min between each round

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September
25
2012

WOD 9/26/12

Posted by Shane, 6:07 pm

We have installed a new WOD tracking system to keep up with your PR’s and times so please visit copy and paste link to register so you can get put into system. Its any easy process and will help everyone improve their WOD’s.
http://ignitefitnesshoover.socialwod.com

Congratulations to all who participated in Paleo challenge. Arrive 10 minutes early to weigh in. Winners will be announced next week.

“Baseline WOD”

400m row
50 squats
40 sit ups
30 kb swings #53/35
20 gs push ups
10 burpees
400m run

*compare to 8/27/12

then

Shoulder press
3-3-3-3-3 (record highest set)

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September
24
2012

WOD 9/25/12

Posted by Shane, 6:49 pm


Back squat
5-5-5 (record highest set) compare to 8/16/12

then

AMRAP in 12 min:

9 over the box jumps #24/20
12 kb swings #70/53
15 oh alt lunges #45/35

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September
23
2012

WOD 9/24/12

Posted by Shane, 4:48 pm

Great job to the ten people getting their Handstand Push ups for the first time!


Happy 40th Lani!!

For time:

buy in:

40 clean and jerk/press #115/75

then

9 hspu
24 chest to bar pull ups
72 double unders (225 single)

cash out:

1 mile run

Paleo challenge ends Tuesday! Weigh in on Wednesday.

Remember to register for “Barbells for Boobs”!

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September
20
2012

WOD 9/21/12

Posted by Shane, 8:00 pm


2 ROUNDS:

AMPRAP IN 2 MIN:

GHD SIT UPS
BOX JUMPS #24/20
KB SWINGS #53/35
BURPEES
ROW (CALORIES)

REST 2 MIN AFTER 1ST ROUND

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September
19
2012

WOD 9/20/12

Posted by Shane, 5:56 pm


4 RFT:

15 sdhp #75/55
20 wall ball #20/14
400m run

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September
18
2012

WOD 9/19/12

Posted by Shane, 4:42 pm


One week from today is last day of Paleo challenge, who is going to win?

FRONT SQUAT
10-5-3-1 (RECORD 1 REP MAX)

THEN

AMRAP in 10 min:

10 front squats #95/65
20 double unders (75 single)

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September
17
2012

WOD 9/18/12

Posted by Shane, 5:59 pm


AMRAP in 20 min:

3 muscle ups (3 c2b pull ups, 3 ring dips)
9 gs push ups
12 k2e
15 sit ups

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