Workout of the Day

March
31
2015

Hungry Like The Wolf

Posted by Shane, 5:00 pm

Ignite Fitness Alabama – CrossFit

(No Measure)

Warm Up:

250M Run or Row

15 Squat Jumps

15 Double Unders

10 Push Ups

Front Squat (4×3 @ 85% with 5 Back Squats in between)

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP:

10 Front Rack Alt. Lunges (RX: 95/65)

30 Double Unders

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March
30
2015

Every Breath You Take

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

(No Measure)

Warm Up:

250m Row

10 GHD

10 Toes to Rings

Metcon (Time)

10 Rounds For Time:

– 5 Cleans (RX:155/105) (MRX: 115/65)

– 6 Burpee’s

– 7 Pull Ups

*35 Minute Time Limit*

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March
29
2015

Under Pressure

Posted by Shane, 5:00 pm

Ignite Fitness Alabama – CrossFit

(No Measure)

Warm Up:

250 Meter Run

Shoulder Press with Bar

10 Goblet Squats

25 Double Unders

Shoulder Press (4×3 @ 85%. 5 Push Press between every set)

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP:

– 6 Push Press (RX:135/95) (MRX: 115/65)

– 9 Box Jumps (RX: 24/20)

– 12 Wall Balls (RX: 20/14)

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March
26
2015

15.5

Posted by Shane, 6:00 pm

IMG_2531

Ignite Fitness Hoover – CrossFit

It’s here. The final Open Workout. Thrusters and all!!! Now this one is going to suck. Embrace it, and get through it! Push through the burn and remember that every second counts!! You guys have worked hard the last 5 weeks, don’t give up now!!! I believe in you guys!! Make Ignite proud

CrossFit Games Open 15.5 (Time)

For Time:

27 Calorie Row

27 Thrusters, 95# / 65#

21 Calorie Row

21 Thrusters, 95# / 65#

15 Calorie Row

15 Thrusters, 95# / 65#

9 Calorie Row

9 Thrusters, 95# / 65#

(No Measure)

Warm Up:

20 Calorie Row

15 Front Squats with Bar

10 Shoulder Press with Bar

CrossFit Games Open 15.5 Scaled (Time)

For Time:

27 Calorie Row

27 Thrusters, 65# / 45#

21 Calorie Row

21 Thrusters, 65# / 45#

15 Calorie Row

15 Thrusters, 65# / 45#

9 Calorie Row

9 Thrusters, 65# / 45#

CrossFit Games Open 15.5 Masters 55+ (Time)

For Time:

27 Calorie Row

27 Thrusters, 65# / 45#

21 Calorie Row

21 Thrusters, 65# / 45#

15 Calorie Row

15 Thrusters, 65# / 45#

9 Calorie Row

9 Thrusters, 65# / 45#

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March
25
2015

Don’t You Want Me?

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

(No Measure)

WARM UP:

250 Meter Run

25 Double Unders

10 Goblet Squats

10 GHD

Metcon (AMRAP – Reps)

Team WOD: 5 Minute AMRAP at each station. Can start at any station, but must go in order from there.

Kettlebell Swings (RX: 50/35)

Double Unders

Cleans (RX: 95/65)

Row

Slam Balls (RX:30/20)

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March
24
2015

Sweet Dreams

Posted by Shane, 5:00 pm

Ignite Fitness Alabama – CrossFit

(No Measure)

Warm Up:

250 Meter Run

15 Back Extensions

10 Medicine Ball Squat Cleans

3 Wall Climbs

Metcon (Time)

4 Rounds For Time:

15 Deadlifts (RX:185/135)

15 Pull Ups

400m Run

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March
23
2015

Should I Stay or Should I Go

Posted by Shane, 5:00 pm

Ignite Fitness Alabama – CrossFit

(No Measure)

Warm Up:

10 Burpees

10 Toes to Bar

10 Slam Balls

AB Warm Up (No Measure)

3 Rounds:

20 Hollow Rocks

30 Alt Sit Ups

40 Russian Twists (RX: 45/35)

Metcon (Time)

For Time:

10-9-8-7-6-5-4-3-2-1

-Wall Balls (RX: 20/14)

-Knee’s to Elbow

Then

1-2-3-4-5-6-7-8-9-10

-Hand Release Push Ups

-Sumo Deadlift High Pull (RX: 75/55)

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March
22
2015

Another One Bites the Dust

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

(No Measure)

Warm Up:

400m Run/Row

15 Goblet Squats

10 Push Ups

10 Strict Press w/ Bar

Thruster (Establish 3 Rep Max Thruster)

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP:

– 10 Thrusters (RX: 115/85) (Masters RX: 95/65)

– 5 Burpee Box Jump Overs (RX: 24/20)

*Must Jump for RX*

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March
19
2015

15.4

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Last two weeks of the Open guys. This one is a quick fun WOD.

Me, Stephanie, and Conrad went head to head last night, and it was a good one. Only 8 minutes, so remember every rep counts and give it your all.

You guys have pushed and worked so hard over the last 3 weeks, lets give it all we got today, and then we only have one more to go!!

(No Measure)

Warm Up

250 Meter Row

3 Wall Climbs w/ 20-30 sec hold in handstand

15 Squat Jumps

10 Push Ups

**Shoulder mobility with bands**

CrossFit Games Open 15.4 (AMRAP – Reps)

8 minutes of:

3 handstand push-ups

3 cleans

6 handstand push-ups

3 cleans

9 handstand push-ups

3 cleans

12 handstand push-ups

6 cleans

15 handstand push-ups

6 cleans

18 handstand push-ups

6 cleans

21 handstand push-ups

9 cleans

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

185lb/125lb

CrossFit Games Open 15.4 Scaled (AMRAP – Reps)

8 minutes of:

10 push presses

10 cleans

Men push press 95 lb. and clean

115 lb.

Women push press 65 lb. and

clean 75 lb.

CrossFit Games Open 15.4 Masters 55+ (AMRAP – Reps)

8 minutes of:

3 push presses

3 cleans

6 push presses

3 cleans

9 push presses

3 cleans

12 push presses

6 cleans

15 push presses

6 cleans

18 push presses

6 cleans

21 push presses

9 cleans

Etc., adding 3 reps to the push press each round, and 3 reps to the clean every 3 rounds.

Men push press 95 lb. and clean 115 lb.

Women push press 65 lb. and clean 75 lb

CrossFit Games Open 15.4 Masters 55+ Scaled (AMRAP – Reps)

8 minutes of:

10 push presses

10 cleans

Men push press 65 lb. and clean 75 lb.

Women push press 45 lb. and

clean 55 lb.

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March
18
2015

Opposites Attract

Posted by Shane, 5:00 pm

Ignite Fitness Alabama – CrossFit

(No Measure)

Warm Up

400 Meter Row

10 Back Extensions

10 Burpees

3 Skin the Cats

Metcon (AMRAP – Reps)

25 Minute AMRAP:

10-20-30….

-Alt. Sit Ups

-Kettlebell Swings

-GHD Sit Ups

-Wall Ball (RX: 20/14)

-Toes to Bar

-Double Unders

Each Round has an increasing amount of Reps to get through. Once you complete 10 reps of each movement, move on to complete 20 of each movement. Increase by 10 reps every round.

*Only one person working at a time, and must share equipment*

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