Workout of the Day

December
30
2014

WOD 12/31/14

Posted by Shane, 8:48 pm

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“2014”

 

For Time:

 

750m row

 

then,

 

3 rounds:

 

50 double unders

40 alt mtn climbers

30 slam balls #30/20

20 push press #75/55

10  kb swings #70/53

3 ring muscle ups (10 c2b pull ups)

 

5 rope climbs  total (can be performed anywhere throughout WOD after row and before run)

 

cash out:

 

800m run

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December
29
2014

WOD 12/30/14

Posted by Shane, 6:01 pm

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Ignite will have a goals/ transformation seminar on the January the 10th at 11pm! Transformation challenge will begin on the 17th for those that want to be held accountable and have a chance to win some big prizes for the winners!

 

For Time:

 

400m run

50  sit ups

20 ring dips

400m run

40 sec hanging L hold

20 floor barbell chest press #95/65

400m run

30 alt sit ups

20 barbell push ups

400m run

20 ghd sit ups

20 gs push ups

 

Ignite will be hosting a Olympic lifting seminar on the 21st and 22nd of February from some of the best coaches in the nation so check out the Ignite Facebook page for more details if interested.

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December
28
2014

WOD 12/29/14

Posted by Shane, 7:30 pm

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Holiday schedule for this week:

 

Mon – normal classes

Tue – normal classes

Wed – 6am, 9:30am and 12:15pm.

Thur – closed (Happy New Years!)

Fri – normal classes

Sat – Open gym 9am – 11am

 

11.5 Open WOD *compare to 2/6/12

 

AMRAP in 20 min:

 

5 power cleans #145/100

10 toes to bar

15 wall ball #20/14

 

Starting next week I will program extra work everyday for those who want to compete in upcoming events and be on Ignite Team. I will post extra work on CrossFit Community page the night before.

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December
26
2014

WOD 12/27/14

Posted by Shane, 7:53 pm

Open gym 9am – 11am. Team Wod at 9:30am!

 

5 RFT:

 

30 double unders (3x singles)

25 sit ups

20 kb swings #53/35

15 box jump over burpees #20

10 cal row

1 rope climb

 

Cash out:

800m run

only 1 person can work at a time except both must run 800m run together.

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December
25
2014

WOD 12/26/14

Posted by Shane, 7:30 pm

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AMRAP in 25 minutes:

 

3 c2b pull ups or 6 pull ups

6 ss push ups

9 wall ball #20/14

 

*Start with a 250m run and then every 5 mins run 250m

 

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December
23
2014

WOD 12/24/14

Posted by Shane, 6:19 pm

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“MERRY CHRISTMAS” to everyone!!

Class times for today are at 6am, 9:30am and 11:30am!

Also the gym will be open for extra work or to do the Wod in between all classes!

Thursday – closed

Friday – 9:30am class

 

For Time:

50 cal row

40 deadlifts #135/95 masters/ scaled #95/65

30 over the bar burpees

20 toes through rings

10 bear complex #135/95 masters/scaled #95/65

 

Extra work:

 

3 rounds:

 

20 hollow rocks

30 alt sit ups

40 Russian twist #45/35

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December
22
2014

WOD12/23/14

Posted by Shane, 7:20 pm

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Normal class schedule today.

Tomorrow  there will be 2 classes at 6am and 9:30am.

 

Take 15 – 20 min to establish 1 RM Clean & Jerk

*Compare to 10/28/14

 

then,

 

AMRAP in 10 min:

 

8 front rack barbell lunges #95/65

6 k2e

4 thrusters #95/65

 

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December
21
2014

WOD 12/22/14

Posted by Shane, 6:00 pm

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Christmas Holiday schedule:

Monday – normal schedule except 8:15am and 9:30am will be open gym. Can do Wod of day or just work on lifts
Tuesday – normal schedule
Wednesday – 6:00am, 9:30am and 12:15pm.
Thursday closed
Friday – 9:30am class
Saturday – 9am – 11am. Team WOD at 10am.

“12 days of Christmas”

Perform like the song. 1st rd do 100m run, 2nd rd do 2 snatches and 100m run, 3rd rd do 3 burpees, 2 snatches, 100m run and so on until 12 rds are complete.

1- 100m run
2- snatch #95/65
3- burpees
4- pull ups
5- wall ball #20/14
6- toes to bars
7- gs push ups
8- sit ups
9- box jumps #20
10- double unders
11- kb swings #53/35
12- hspu

*compare to 12/16/13

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December
18
2014

WOD 12/19/14

Posted by Shane, 6:43 pm

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Hope to see you all at Ignite Christmas Party tonight at 7pm!

EMOM in 8 min: (75% of squat snatch)

1 power snatch
1 hang squat snatch
1 high hang squat snatch

then,

Ascending ladder in 10 min: 1 first round, 2 second round, 3 third round, etc…

squat snatch #95/65 masters #75/55
overhead squat #95/65 masters #75/55
back squat #95/65 masters #75/55

4:30pm class will be at 4:15pm because of Christmas party.

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December
17
2014

WOD 12/18/14

Posted by Shane, 8:15 pm

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Ignite Christmas Party this Friday from 7pm – 11pm.
1631 Lake Cyrus Club Drive

Christmas Holiday schedule:

Monday – normal schedule (12 days of Christmas)
Tuesday – normal schedule
Wednesday – 6:00am, 9:30am and 12:15pm.
Thursday closed
Friday – 9:30am class
Saturday – 9am – 11am. Team WOD at 10am.

Bench Press (15 – 20 min)
8-5-3-1-1
*compare to 8/25/14
in between bench press do max ghd sit ups in 1 minute (record total of 4 attempts)

then,

AMRAP in 10 min:

3 ring dips
6 box jumps #30/24 (step ups allowed for RX)
9 kb swings #70/53 masters #53/35

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