WOD 1/1/13

Happy New Year!!!

2 person team:

AMRAP in 4 minutes:

bar hang/ deadlift #155/105
row/ burpees
plank/ gs push ups
wall sit/ oh alt lunges #45/25
mb front hold #14/10/ shoulder press #55/35

Rest 1 minute between each station

One person does first exercise will one does second. The total number of reps
in second exercise will be score. Add all reps up for total score.

WOD 12/31/12

There will be one class today at 9:30am. Happy New Year’s!!!

For time:

800m run
50 k2e
50 wall ball #20/14

Then,

2 rounds:

400m run
35 sit ups
35 kb swings #53/35

Then,

3 rounds:

150m run
25 ghd sit ups
25 sdhp #75/55

WOD 12/28/12

For Time:

100 double unders (300 single)
75 snatches #75/55
50 overhead squats #75/55
25 ring dips
100 double unders
75 push press #75/55
50 front squat #75/55
25 burpees

WOD 12/27/12

400m run for time:

Rest 3 minutes from time last person finishes

Then,

“Angie”

100 pull ups
100 push ups
100 sit ups
100 squats

*Compare to 6/25/12
Anyone been there less then 4 weeks do 75 reps and modify accordingly

WOD 12/26/12

5 Deadlift # 135/95, every 30 seconds for 5 minutes (50 reps)

Rest 1 min,

2 Hang clean #135/95, every 30 seconds for 5 minutes (20 reps)

Rest 1 minute,

1 push press/jerk #135/95 every 30 seconds for 5 minutes (10 reps)

If your able to do all reps within time, score is 80 reps

Rest 2 minutes, then

AMRAP in 12 minutes:

5 clean and press/jerk #135/95
10 toes to bars
15 wall ball #20/14

Don’t forget to vote for “Best of Ignite 2012” by December 30th!

WOD 12/24/12

Merry Christmas!!!!!

The only classes today will be at 6am and 9:30am.

“Victoria”

5 RFT:

10 thrusters # 95/65
14 box jumps #24/20
12 sdhp #95/65
12 burpees
27 kb swings #53/35

*In loving memory of “Victoria Soto” in Connecticut shooting
Hero teacher died saving students
She was a teacher for 5 years
The tragedy happened in room 10 on 12/14/12 and she was 27 years old

WOD 12/21/12

Christmas Eve we will have 2 classes. One at 6am and other at 9:30. We will be doing a “Her0” WOD. Closed Christmas and normal hours rest of week.

“12 days of Christmas”

Perform like the song. 1st rd do 100m run, 2nd rd do 2 snatches and 100m run, 3 burpees, 2 snatches, 1oom run and so on until 12 rds are complete.

1- 100m run
2- snatch #95/65
3- burpees
4- pull ups
5- wall ball #20/14
6- toes to bars
7- gs push ups
8- sit ups
9- box jumps #20
10- double unders
11- kb swings #53/35
12- hspu

WOD 12/20/12

Happy 40th Maria!!!

Front Squats (Refer back to 12/7/12 for 1RM)
10-10-10-10 (60% of 1RM all sets)

then

4 rounds at each station: AMRAP in 40 sec, rest 20 sec (tabata syle) lowest round is score. Rest 1 min between each station.

ghd sit ups
alt pistols
floor wipers #95/65 (left to center to right equals 1 rep)
alt oh lunges w/ #35/25
anchored mb sit ups #20/14

add up lowest rounds of each station for score

WOD 12/19/12

For time:

800m row

rest 2 min

3 rounds:

800m run
15 deadlifts #185/135
20 pull ups
25 gs push ups

WOD 12/18/12

6 rounds of:
2 cleans and 1 jerk (record highest set)

then,

For time:

10-9-8-7-6-5-4-3-2-1 reps of:

Shoulder to overhead #135/95
box jumps #24/20