Workout of the Day

September
30
2013

WOD 10/1/13

Posted by Shane, 6:48 pm

IMG_1671
Every 45 seconds for 9 min: 80% of 1 RM clean and jerk

1 power clean, 1 squat clean and 1 push press/jerk

then,

AMRAP in 12 min:

3 squat cleans #165/115 masters #145/95
6 toes to bar
9 wall ball #20/14

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September
29
2013

WOD 9/30/13

Posted by Shane, 3:34 pm

photo (97)
“Helen”

3 RFT:

400m run
21 kb swings #53/35
12 pull ups

(Compare to 1/7/13 and record time)

rest 3 min, then:

3 RFT:

150m run
7 bar muscle ups (7 pull ups, 7 ring dips)
14 kb swings #70/53

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September
27
2013

WOD 9/28/13

Posted by Shane, 5:45 pm

Open gym 9am – 11am.

2 team WOD at 9:30am.

For time:

4 RFT:

10 tire flips
30 tire jumps
50 tire hammer slams
400m run
10 pull ups
30 sdhp # 75/55
50 squats

Only one person can work at time and can partition any way.

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September
26
2013

WOD 9/27/13

Posted by Shane, 6:06 pm

photo (8)
Shoulder Press (take 15 min)
3-3-3-3-3 (record 3 RM)

AMRAP in 12 min:

15 floor chest press #95/65
12 barbell rows 95/65
9 shoulder press #95/65

Yoga Sunday at 5pm

If you haven’t liked Ignite Fitness – Fueled by CrossFit on Facebook, please take time to do so!

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September
25
2013

WOD 9/26/13

Posted by Shane, 5:51 pm

IMG_2251
Happy Birthday Lauren Toone!

“Toone”

For Time:

9 150m runs
26 pull ups
82 russian twist #35/25

31 box jumps #30/24
31 gs push ups
31 power cleans #135/95
31 squat jumps
31 ball slams #20/14

31 minute time limit

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September
24
2013

WOD 9/25/13

Posted by Shane, 5:50 pm

IMG_1130
AMRAP in 2 min:

ghd sit ups

rest 1 min,

AMRAP in 2 min:

mb sit ups #20/14

rest 1 min,

AMRAP in 2 min:

sit ups

rest 2 min and record reps of all 3 AMRAP’s, then:

For Time:

buy in:
30 double unders (3x singles)

3 rounds:

15 toes to bars
15 deadlifts #225/155 masters #185/105
15 burpees

cash out:
30 double under

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September
23
2013

WOD 9/24/13

Posted by Shane, 7:18 pm

20130924_193525
Back Squat
5-5-5-5 (record 5RM)
compare to 7/12/13

then,

AMRAP in 3 min:

wall ball #20/14

rest 1 min, then:

AMRAP in 3 min:

hang cleans #75/55

rest 1 min, then:

AMRAP in 3 min:

alt barbell lunges #75/55

record total number of reps of all 3 AMRAP’s

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September
22
2013

WOD 9/23/13

Posted by Shane, 5:16 pm

photo (96)
3 RFT:

250m run
14 push press #115/75 masters #95/65
7 hspu
250m run
14 kb swings #70/53
7 ring muscle ups (10 c2b pull ups, 10 ring dips)

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September
20
2013

WOD 9/21/13

Posted by Shane, 4:56 pm

Open gym
8:30 – 10:30

9:30 WOD

For time:

1000m row buy in:

then,

3 rounds:

10 pull ups
20 push ups
30 alt walking lunges
40 mb sit ups
50 russian twist

No yoga this Sunday or Wednesday

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September
19
2013

WOD 9/20/13

Posted by Shane, 8:01 pm

photo (95)
Do 5 sets of 3 front squats and 1 jerk
(record highest set)

then,

AMRAP in 8 min:

8 thrusters #95/65
8 bar facing burpees

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