Workout of the Day

January
31
2014

WOD 2/1/14

Posted by Shane, 6:34 pm

Open gym 8:30 – 10:30am.
2 person team WOD at 9:30am

For Time:

100 wall ball #20/14
100 burpees
100 cal row
1 mile run

only 1 person can work at time

both have to run 1 mile run together

Yoga tomorrow at 1:30pm!

0 comments
comment +
January
30
2014

WOD 1/31/14

Posted by Shane, 6:35 pm

13114

4 rounds (take 15 min)

15 ghd sit ups
20 alt mtn climbers
25 sec ring L hold

then,

7 RFT:

100m shuttle sprint
7 toes to bar
7 kb swings #70/53
14 double unders or attempts

17 min time limit

Open gym Saturday 8:30am – 10:30am. Yoga is at 11:00am.

0 comments
comment +
January
29
2014

WOD 1/30/14

Posted by Shane, 5:16 pm

13014
All morning classes are cancelled today but we plan on opening up for the rest of the day starting with 12:15pm class. Hope everyone and their families are home safe!

Deadlift
5-5-3-1-1

then,

AMRAP in 12 min:

4 power cleans #185/135 masters #155/105
8 pull ups
12 box jumps #24/20

0 comments
comment +
January
28
2014

Wod 1/29/14

Posted by Shane, 6:19 pm

No classes or Yoga tomorrow!

Home Wod:

For Time:

300 squats
200 sit ups
100 gs push ups
75 alt in place lunges
50 jackknives
25 burpees

Post time to CrossFit community

0 comments
comment +
January
28
2014

All classes cancelled

Posted by Shane, 11:44 am

All classes from 12:15pm and on are cancelled today! Please be safe the roads are very bad!!! I have seen several wrecks already!

0 comments
comment +
January
27
2014

WOD 1/28/14

Posted by Shane, 8:41 pm

12814
Front squat (take 15 min)
8-5-3-1-1
*compare 1RM to 8/30/13

then,

AMRAP in 10 min:

50 thrusters #75/55
50 front squat
50 push press
50 back squat

0 comments
comment +
January
26
2014

WOD 1/27/14

Posted by Shane, 5:56 pm

12714
This is going to be a full and exciting week for everyone at Ignite!

First, the Transformation challenge starts today so if you haven’t weighed in and got bodyfat % please arrive 10 min early before class to do so. If you didn’t make meeting Saturday and need guidelines its unders schedule tab/ events. Remember you do not have to do Paleo or keep track of points but its highly recommended if you want to see results.

Next, today we will start last years Open WOD’s to start getting ready for this year’s Open starting February 27th. Regardless if you are going to compete in Open its going to be a great workout. (Open is only $20 so I recommend everyone to participate just to see how you stack up agaisnt people in your age group. I think alot of you will be suprised you are in alot better shape then you thought!

Lastly the Affiliate League is suppose to start the next upcoming week so details on first competition will be released as soon as I know so make sure your name is showing as registered.

CrossFit Open WOD 13.1 (compare to 3/8/13)

Proceed through the sequence below completing as many reps as possible in
17 minutes of:

40 burpees
75/45 pound snatch, 30 reps scaled 45/35
30 burpees
135/75 pound snatch, 30 reps scaled 75/55
20 burpees
165/100 pound snatch, 30 reps scaled 105/75
10 burpees
210/120 pound snatch, as many as possible scaled 120/90

Masters over 55 years uses scaled weight

This workout begins from a standing position and with the barbell loaded with the starting weight. In the Burpee, the Athlete will move from flat on the ground to touching an object with both hands that is at least 6 inches above their max reach. In the Snatch, the barbell goes directly from the ground to overhead in one motion without stopping at the shoulders. This can be a muscle Snatch, a power Snatch, a squat Snatch or a split Snatch. A Clean and Jerk is not permitted. Score is total reps completed.

Bible study Tuesday at 10:15am!
Yoga Wednesday 7am and Saturday 11am!

0 comments
comment +
January
23
2014

WOD 1/24/14

Posted by Shane, 7:53 pm

12414
Take 15 min to establish 1RM split jerk

then,

AMRAP in 12 min:

6 c2b pull ups
9 kb swings #53/35
12 oh alt walking lunges #45/35

0 comments
comment +
January
22
2014

WOD 1/23/14

Posted by Shane, 6:55 pm

12314
Transformation challenge starts this Monday so please let me know if your doing it on Facebook Community page. If your not on Facebook let me know that you want to to do challenge. We only do this a couple times a year so if your serious about getting to your lowest bodyfat % and getting into your best shape don’t miss out!

Take 20 min to establish 1RM Clean

Compare to 11/18/13

then,

EMOM for 10 min do 5 cleans #155/105 masters #135/85
and as many burpees as possible with remaining minute

score is number of burpees you do after cleans.

Recovery Yoga this Friday at 5:30pm and Open Gym 8:30am – 10:30am on Saturday. Transformation challenge tips and rules this Saturday at 11am!

0 comments
comment +
January
21
2014

WOD 1/22/14

Posted by Shane, 5:41 pm

12214
3 rounds: take 15 min

20 hollow rocks
20 partner leg throw downs
40 russinan twist #45/35

then,

AMRAP in 12 min:

12 box jumps #24/20
9 deadlifts #155/105
6 knees to elbows

Yoga Wednesday morning 7am, Fri 5:30pm

Transformation challenge meeting 11am this Saturday. I am posting on CrossFit community so reply if you are in.

Last years open Wods will start next Monday to get ready for Open 2014. Its time to sign up Ignite!

Stay tuned for affiliate league as I a hoping it will start this weekend.

0 comments
comment +

What is Crossfit?

Workout of the Day

Photos