Workout of the Day

November
28
2013

WOD 11/29/13

Posted by Shane, 4:09 pm

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Hope everyone had a great Thanksgivings!

There will be only one class today at 9:30am.

5 RFT:

400m run
10 toes to bar
20 push ups
10 power cleans #135/95
20 sit ups

Open gym tomorrow from 8am – 10am.

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November
26
2013

WOD 11/27/13

Posted by Shane, 8:06 pm

IMG_2470
NO 5:30am and 6:15am class due to incumbent weather forecast. The rest of Holiday hours will remain the same.
However the gym will be open during non class times for people to make up workouts or work on some skills.
I hope everyone has a safe and happy Thanksgiving!

Yoga is still on unless roads are closed!

For Time:

50-40-30-20-10
double unders
40-30-20-10
Kb swings #53/35
30-20-10
burpee over the box jumps #24/20
20-10
ring dips
10
wall climbs

Cash out:
500m row

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November
25
2013

Wod 11/26/13

Posted by Shane, 8:46 pm

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Front squat (80% of 1RM) Take 15 min
3-3-3-3 with solid 2 second hold in bottom of squat

then,

AMRAP in 12 min:

ascending ladder of:

front squat #115/75
c2b pull ups

2 reps of each, then 4, then 6, then 8 etc…. add 2 reps to each until 12 min runs out.
score is total number of reps

Yoga is still at 7:00 am this Wednesday but no class this weekend.

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November
24
2013

WOD 11/25/13

Posted by Shane, 8:10 pm

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Holiday Hours:

Regular schedule Monday – Tuesday
Wednesday – normally schedule except no 6:30pm class
Thursday – closed
Friday 9:30am class only
Saturday Open gym 8:00am – 10:00am

“Fight Gone Bad”

AMRAP in 1 min, 3rds:

wall ball #20/14 10’9′
sdhp #75/55
box jumps #20″
push press #75/55
row calories

rest 1 min between each round

pick a station to start at and start each round there

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November
22
2013

No Open Gym tomorrow

Posted by Shane, 6:04 pm

photo (11)
No open gym tomorrow as all coaches will be at BHAM games at “WorkPlay” from 9am – 5pm.
Please come out and support your teammates as 11 people from Ignite will be competing!

SUNDAY

Open gym from 1pm – 2pm.

then,

“Snatches for Staches” 2pm – 4pm.

“Isabel”

30 sntaches for time:
#135/95

or

“Randy”

75 sntaches for time:
#75/55

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November
21
2013

WOD 11/22/13

Posted by Shane, 7:29 pm

IMG_3165
Bench Press (80% of 1RM) last time 10/18/13
5-5-5

then,

AMRAP in 15 min:

9 deadlift #155/105
12 gs push ups
15 box jumps #24/20

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November
20
2013

WOD 11/21/13

Posted by Shane, 7:16 pm

IMG_2464
3 rounds: (15 min)

10 barbell roll outs #75/55
30 sec L hold
50 sit ups

then,

For Time:

30 sdhp #75/55
25 toes to bar
30 hang snatch #75/55
25 cal row
30 barbell row #75/55
25 ghd sit ups

15 min time limit

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November
19
2013

WOD 11/20/13

Posted by Shane, 7:37 pm

5 rounds:

In a 4 min window run 250m and with remaining time do AMRAP of:

7 kb swings #70/53
7 burpees

Rest 1 min after each round

Score is total number of kb swings and burpees

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November
18
2013

WOD 11/19/13

Posted by Shane, 8:04 pm

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For Time:

5 rounds:

4 strict pull ups
8 push press #95/65
12 wall ball #20/14 10′

then,

5 rounds:

4 hspu
8 pull ups
12 barbell front rack alt lunges #95/65

Remember “Snatches for Staches” this Sunday at Ignite from 2pm – 4pm. Please come out and support raising funds for the awareness of Men’s Health!!

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November
17
2013

WOD 11/18/13

Posted by Shane, 4:59 pm

IMG_3938
Take 10 min to establish 1RM Clean

then,

“Elizabeth”

For Time:

21-15-9 reps of:

clean #135/95
ring dips

compare to 2/15/12

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