Workout of the Day

June
30
2013

WOD 7/1/13

Posted by Shane, 7:09 pm

photo (72)
Thanks to everyone who came out for the Ignite pool party yesterday. It seemed everyone had a great time and it was great seeing everyone!

There will be one class on Thur at 9:30am for 4th of July. Classes on Fri to be determined.

Take 15 min to establish a 1RM clean (can be power or squat)

then,

For Time:

21-15-9 reps of:

deadlift #185/125
over the box jumps #24/20
k2e

20 min time limit

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June
28
2013

Wod 6/29/13

Posted by Shane, 7:47 pm

Open gym 8:30am – 10:30am!
Partner Wod at 9:30am.

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June
27
2013

WOD 6/28/13

Posted by Shane, 6:57 pm

IMG_2574
For Time:

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

Box jumps #30/24
Ring dips

Run a 100m shuttle sprint after each sequence

Do 3 rope climbs and 5 bar muscle ups anywhere throughout Wod
(substitue 10 ring rows per climb and 15 c2b pull ups for muscle ups)

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June
26
2013

WOD 6/27/13

Posted by Shane, 6:40 pm

IMG_5573
EMOM for 10 Min: (70% of 1RM of clean and jerk)

5 deadlifts
2 hang cleans
1 split jerk

rest 5 min, then:

AMRAP in 12 min:

5 cleans #135/95
10 wall ball #20/14
15 push press #95/65

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June
25
2013

WOD 6/26/13

Posted by Shane, 7:25 pm

Bench press (take 20 min)
3-3-3-3-3
in between each set do 10 barbell curls #75/45

then,

AMRAP in 8 min:

5 burpees
15 double unders (50 single)

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June
24
2013

WOD 6/25/13

Posted by Shane, 6:23 pm

photo (71)
For Time:

800m row buy in:

Then,

3 rounds:

10 hspu
25 ghd sit ups
50 kb swings #53/35

Then,

800m run buy out

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June
23
2013

WOD 6/24/13

Posted by Shane, 6:41 pm

20130624_194509
Back squat (take 20 min)
8-5-1-1-1 (record 1RM)
*compare to 2/21/13

then,

For Time:

21-18-15-12-9-6-3 reps of:

front squats #135/95
k2e

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June
20
2013

WOD 6/21/13

Posted by Shane, 6:37 pm

IMG_1140
Guest day this Saturday at 9:30am.

“Death by pull ups”

Do 1 pull up first min
2 pull ups 2nd min
3 pull ups 3rd min
4 pull ups 4th min
etc…. until min runs out before you get same number of pull ups
once you are done finish by completing same number of sit ups per min until 20 min are up unless you are still doing pull ups keep going

rest 5 min,then;

AMRAP in 10 min:

100m shuttle sprint
5 pull ups
7 push ups
9 sit ups

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June
19
2013

WOD 6/20/13

Posted by Shane, 6:33 pm

20130620_192843
Guest day this Saturday at 9:30am. Also please RSVP on Ignite Facebook page if you can make it to Ignite Swim and grill party on June 30th from 2pm – 7pm!

For Time:

30 double unders (100 single)
20 sntach #95/65
30 double unders
20 oh lunges w/#45/35
30 double unders
20 thrusters #95/65
30 double unders
20 wall ball #20/14
30 double unders
20 front squats #95/65
30 double unders
20 kb swings #70/53

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June
18
2013

WOD 6/19/13

Posted by Shane, 5:56 pm

IMG_0904
core work:

3 rds: (take 15 min)

15 ghd sit ups
15 hollow rocks
30 sec side plank (each side)

then,

4 RFT:

15 sdhp #75/55
15 toes to bar
15 burpees
250m run

25 min time limit

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