Workout of the Day

June
30
2014

WOD 7/01/14

Posted by Shane, 7:18 pm

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Front Squat
5-5-5-3-3 (heaviest load for each set)

then,

AMRAP in 10 min:

5 power cleans #135/95 masters #115/75
5 front squats #135/95 masters #115/75
5 ring dips

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June
29
2014

WOD 6/30/14

Posted by Shane, 6:23 pm

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ME strict pull ups in 1 min
rest 1 min,
ME gs push ups in 1 min
rest 2 min

then,

AMRAP in 20 min:

6 pull ups
9 gs push ups
12 wall ball #20/14 10’9′
15 sit ups

Please make arrangements to clear schedule for following dates.

Ignite Golf scramble July 11th @ 1pm.
Ignite lake WOD and cookout July 19th @ 3pm.

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June
27
2014

WOD 6/28/14

Posted by Shane, 6:23 pm

Open gym 10am- 12pm.
Team WOD at 9:30am.

Yoga is at 3pm Sunday!

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June
26
2014

WOD 6/27/14

Posted by Shane, 8:07 pm

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AMRAP in 10 min:

10 cal row
15 toes to bar
20 kb swings #53/35

rest 4 min, then:

AMRAP in 10 min:

100m shuttle sprint (10 reps)
15 burpees
20 sdhp #75/55

Remember Yoga Sunday at 3:00pm.

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June
25
2014

WOD 6/26/14

Posted by Shane, 6:04 pm

Take 20 min to establish 1RM back squat

*compare to 5/12/14 when we did CrossFit Total

then,

AMRAP in 12 min:

20 double unders (60 singles)
15 mb cleans #20/14
10 front rack alt barbell lunges #75/55

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June
24
2014

WOD 6/25/14

Posted by Shane, 6:28 pm

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Please RSVP for Ignite Summer Party and cookout on July 19th at Jeff and Bethany Meadows Lake house. It is only about 30 minutes away so don’t worry about a long drive. We will do a fun swim/ land WOD than fellowship and eat afterwards.

Yoga this Sunday at 3pm.

Take 15 min to establish 1RM Bench Press

*compare to 5/9/14

then,

4 RFT:

400m run
12 over the box jumps #24/20
9 clapping push ups
6 c2b pull ups

18 min time limit

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June
23
2014

WOD 6/24/14

Posted by Shane, 8:09 pm

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Take 15 min to establish 1RM squat clean & jerk

*compare to 5/5/14

then,

AMRAP in 10 min:

9 deadlifts #135/95 masters #115/75
7 hang cleans #135/95 masters #115/75
5 push press #135/95 masters #115/75

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June
22
2014

WOD 6/23/14

Posted by Shane, 7:36 pm

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For Time:

Buy in:

100 sit ups

50 wall ball #20/14 10’9′
40 kb swings # 53/35
30 cal row
20 ring dips
10 thrusters # 115/75
20 k2e
30 burpees
40 pull ups
50 gs ups

Cash out:

100 du

40 min time cap

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June
20
2014

Wod 6/21/14

Posted by Shane, 10:03 pm

“Hotshots 19”

6 RFT:

30 squats
19 power cleans #135/95
7 strict pull ups
400m run

Open gym 9-11am.
Yoga 11am-12pm.

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June
19
2014

WOD 6/20/14

Posted by Shane, 7:32 pm

This is last week of strength cycle so we will max next week and start something else. I see a lot of PR’s in future!

Yoga is cancelled for tonight because of work conflict with Allison so I will post if we are going to have it Saturday or Sunday instead

Bench Press (with 2 sec pause on chest first 3 rounds)

8 @ 60% 1rm
5 @ 65% 1rm
5 @ 70% 1rm
3 @ 80% 1rm
3 @ 85% 1rm
2 @ 90% 1rm

then,

AMRAP in 10 min:

20 double unders
10 kb swings #53/35
5 deadlifts #155/105

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