Workout of the Day

January
31
2013

WOD 2/1/13

Posted by Shane, 8:18 pm

IMG_2135

CrossFit Open registration has started and the first WOD will be posted first week in March. Everyone at Ignite should sign up if you can.

https://games.crossfit.com/cf/login?returnTo=%2Fcompetition&flow=games
affilate name is CrossFit Hoover

For Time:

75 hspu
at the beginning of each minute perform 20 double unders

20 minute time cap

rest 5 min,then:

AMRAP in 10 min:

10 thrusters #95/65
30 double unders (100 single)

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January
30
2013

WOD 1/31/13

Posted by Shane, 8:19 pm

photo (29)
Amrap in 1 min, 3 rounds:

Bench press #115/75
Kb swings #53/35
Box jumps #24/20
Push press #95/65 (start from ground)
Toes to bars

Rest 1 min between each round

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January
29
2013

WOD 1/30/13

Posted by Shane, 6:04 pm

IMG_0054
Clean and jerk (take 20 min)
5-3-1-1-1 (record 1RM)

Then

4 RFT:

5 ring muscle ups (10 pull ups, 10 ring dips)
10 power cleans #165/105

*compare clean and jerk max to 11/27/12

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January
28
2013

WOD 1/29/13

Posted by Shane, 7:56 pm

IMG_3628
“Loredo”

6 RFT:

24 squats
24 push ups
24 alt lunges
400m run

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January
27
2013

WOD 1/28/13

Posted by Shane, 7:09 pm

photo (28)
If you are doing Paleo challenge turn in point total today or tomorrow.

30 RFT:

5 wall ball # 20/14 10ft/9ft
3 burpees
1 squat snatch #135/85

If you are interested in competing on team let me know so I can put one together. There are several individuals and a couple of teams already going.
http://www.thegaragegames.com/events/garage-games-one-2013/

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January
25
2013

Wod 1/26/13

Posted by Shane, 8:48 pm

2 team partner Wod:

4 min at each station. Both must be working to count reps. Row/burpees, bar hang/kb,hammer swing/150m run , wall squat/ wallball, plank/ sit-up.

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January
24
2013

WOD 1/25/13

Posted by Shane, 8:16 pm

photo-5
Deadlift
3-3-3-3-3 (record highest set)

then,

AMRAP in 12 min:

3 wall climbs
6 chest to bar pull ups
9 deadlifts #225/155

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January
23
2013

WOD 1/24/13

Posted by Shane, 7:04 pm

photo (27)

3 rounds: (take 20 minutes)

15 barbell roll outs #95/65
20 floor wipers
25 ghd sit ups

then,

4 RFT:

250m run
30 sec L hold
40 sit ups
50 double unders (150 singles)

*20 minute time limit

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January
22
2013

WOD 1/23/13

Posted by Shane, 8:11 pm

IMG_0046
Front squat
8-5-3-3-1-1

then,

AMRAP in 6 min:

10 bar facing burpees
15 Front squat #95/65

rest 2 min, then

AMRAP in 6 min:

10 ring dips
15 wall ball #20/14

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January
21
2013

WOD 1/22/13

Posted by Shane, 7:10 pm

photo (25)

If you didnt get a chance to sign up for the Paleo challenge I will give you 2 more
days to start. If you are not at the fitness level you want to be I highly recommend
you participate in this. Its only 40 days and it can change your life if you do it!

For Time:

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

push press #115/75
k2e
box jumps #30/24
kb swings #70/53

*compare to 9/5/12

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