Workout of the Day

May
30
2013

WOD 5/31/13

Posted by Shane, 7:16 pm

photo (65)
Back squat (take 20 min)
10-10-10 (record heaviest set)
between each set do 10 barbell rows #95/65

then,

For Time:

3 rounds:

15 push press #115/75
20 gs push ups

then,

3 rounds:

15 ring dips
20 alt oh lunges #45/25

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May
29
2013

WOD 5/30/13

Posted by Shane, 6:28 pm

photo (64)
Take 15 min to establish 1RM clean

Then,

AMRAP IN 12 min:

6 cleans #155/105
9 wall ball #20/14
12 box jumps #24/20

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May
28
2013

WOD 5/29/13

Posted by Shane, 7:13 pm

IMG_2506
4 RFT:

8 Turkish get ups #53/35
24 ball slams #20/14
400m run

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May
27
2013

WOD 5/28/13

Posted by Shane, 5:37 pm

photo (63)
Great turnout for “Murph” yesterday! I am so greatful for all that have served and are currently serving our country!

7:15am class starts this Wed and will be every Mon and Wed for summertime. Also kids classes start Wed at 10:30am and
will be every Mon and Wed. There are still a few spaces left if your kid wants to get fit and have fun this summer!

For Time:

15 burpees
20 sntaches #95/65
15 burpees
20 kb swings #70/53
15 burpees
20 ghd sit ups
15 burpees
20 thrusters #95/65
15 burpees
20 toes to bars
15 burpees
20 sdhp #95/65

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May
26
2013

WOD 5/27/13

Posted by Shane, 6:11 pm

photo (6)
Memorial Day Hero WOD at 9:30am for only class of day

“MURPH”

For Time:

1 mile run
100 pull ups
200 push ups
300 squats
1 mile run

We will also have 2 person team MURPH and half MURPH for those that dont want to do full WOD.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ From here on it will be referred to as ‘Murph’ in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

First posted 18 August 2005

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May
23
2013

WOD 5/24/13

Posted by Shane, 7:52 pm

There will be no 4:30 class because of IgniteFest!

“IGNITEFEST” family get together tonight from 5:00pm – 8:00pm. Wod will be posted on Ignite Facebook page for 2 person team Wod.

every 45 sec for 9 min:
squat snatch and hang snatch 75% of 1rm

Then,

AMRAP IN 10 min:

10 Hang power snatch #75/55
10 barbell lunges #75/55
20 back squats #75/55

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May
22
2013

WOD 5/23/13

Posted by Shane, 6:54 pm

Deadlift (Take 20 min)
5-5-5-5 (record 5rm)

then,

For Time:

10 hspu
15 sdhp #95/65
30 double unders (100 single)
10 ring dips
15 shoulder press #95/65
30 double unders
10 hspu
15 push press #95/65
30 double unders

20 min time limit

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May
21
2013

WOD 5/22/13

Posted by Shane, 8:10 pm

3 rds: (take 15 min)

1 min plank
15 Ghd sit ups
20 hollow rocks
30 Russian twist #35/25

Then,

For Time:

21-15-9 reps of:

C2b pull ups
Over the box jumps #24/20
Kb swings #70/53
Sit ups

20 min time limit

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May
20
2013

WOD 5/21/13

Posted by Shane, 7:31 pm

photo-15
Front squat (Take 15 min)
3-3-3-3-3

then,

AMRAP in 12 min:

3 oh squat #115/75
7 gs push ups
10 wall ball #20/14

every minute on the minute do 5 burpees

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May
19
2013

WOD 5/20/13

Posted by Shane, 4:13 pm

IMG_0842
Ignite has a lot of events going on this week and next!

“Ignitefest” hosted by lulelemon partner Wod and family cookout this Friday from 5:00pm- 8:00pm! Please let us know by Wednesday if you can make it so we can get accurate head count.

Kids classes start next Wednesday and will be every Monday and Wednesday for June and July at 10:30am! More details on website.

Next Wednesday 7:15am class will start and be on every Monday and Wednesday throughout summer. More days will be added if a success and will continue after summer if needed.

Babysitting offered starting next week at 9:30am class Monday, Wednesday and Friday. Just $3 per kid.

5 RFT:

6 clean and jerk #135/95
9 toes to bars
250m run

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