Workout of the Day

May
31
2015

Yeah

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Front Squat (3 sets of 5 reps (80% 1RM))

Metcon (AMRAP – Rounds and Reps)

AMARP in 10 min:

10 thrusters #95/65

10 hang cleans #95/65

10 front squats #95/65

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May
29
2015

WOD 5/30/15

Posted by Shane, 5:47 pm

Open gym tomorrow from 9-11am! Team WOD at 9:30am.

2 person team wod:

25 min amrap:

100m shuttle sprint farmers carry kb each hand #53/35
20 pull ups
30 hang cleans #95/65
40 mb partner sit ups #14
50 lunges
250m run

can split reps anyway but must run together

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May
28
2015

Don’t Speak

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

(No Measure)

Warm Up:

150 Meter Run

25 Double Unders

10 Burpee’s

Metcon (No Measure)

Ab Work – 3 Rounds:

-15 GHD Sit Ups

-20 Hollow Rocks

-30 Russian Twists (RX: 43/35)

or

Bench Press

5-5-5-5 (80% 1RM)

Metcon (AMRAP – Rounds and Reps)

Two 5 Minute AMRAPS:

5 Min AMRAP:

-15 Kettlebell Swings (RX: 70/53)

-20 Double Unders

*2 Minutes Rest*

5 Min AMRAP:

-10 Calorie Row

-25 Double Unders

**Count both scores together, 35 reps equals 1 round**

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May
27
2015

Basket Case

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Short Burgener Warm Up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

Squat Snatch (Establish 1 Rep Max)

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP:

-3 Squat Snatch (RX: 135/95) (MRX: 95/65)

-6 Front Squats (same weights)

-12 Wall Balls (RX: 20/14)

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May
26
2015

November Rain

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

(No Measure)

Warm Up:

250 Meter Run

15 Squat Jumps

10 Toes to Rings

Metcon (Time)

For Time:

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

-Box Jumps (RX: 30/24)

-Toes To Bar

-Deadlitfs (RX: 225/155) (MRX: 185/135)

-Ring Dips

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May
25
2015

Black Hole Sun

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

(No Measure)

250 Meter Row

15 Med Ball Squat Cleans

10 Strict Press w/ Bar

Shoulder Press (2×5 @ 80%)

Shoulder Press (3×3 @ 85%)

Metcon (Time)

For Time:

21-15-9

– Clean and Jerk (RX: 135/95) (MRX: 115/75)

– Bar Facing Burpee’s

**15 Minute Time Cap**

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May
24
2015

Murph

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Happy Memorial day to everyone! 9:30am will be only class today. A special Thanks to all the Veterans and Military that have and are currently serving this great country!!

Warm Up (4) (No Measure)

15 Squat Jumps

10 Toes to Bar

15 Walking Lunges

5 Strict Pull Ups

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

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May
22
2015

Wod 5/23/15

Posted by Shane, 8:16 pm

There will be our traditional hero Wod “Murph” on Monday for Memorial Day for only class at 9:30am!

Open gym 9-11am.
Partner Wod at 9:30am.

2 person partner Wod:

25 min amrap:

800 m run buy in.

50 sdhp 95/65. 100 lateral jumps. 50 bb rows. 100 ball slams. 50 front rack lunge. 50 box jump overs #20,100 kb swings #53/35

After buy in can start anywhere you want but must stay in order!

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May
21
2015

Come as You Are

Posted by Shane, 5:00 pm

Ignite Fitness Alabama – CrossFit

Yoga tonight at 5:30pm. Open gym Saturday 9-11am.
We will be doing “Murph” on Monday at 9:30am for Memorial day Wod. This will be the only class.

(No Measure)

Warm Up:

20 Calorie Row

15 Push Ups

10 Squat Jumps

Metcon (AMRAP – Reps)

2 Minute AMRAP at each station, with 1 Minute Rest in Between:

-GHD Sit Ups

-Alt Sit Ups

-Med Ball Sit Ups (20/14)

**Can Start Anywhere, but must stay in order after that**

Metcon (AMRAP – Reps)

15 Minute AMRAP:

50 Double Unders

40 Toes To Bar

30 Barbell Push Ups

20 Hang Cleans (RX: 95/65)

10 Calorie Row

100 Meter Shuttle Sprint

-If you complete one round, start back from the bottom and work your way back up-

-100 Meter Shuttle Sprint counts as 10 Reps-

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May
20
2015

Death By Wall Balls

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

(No Measure)

Warm Up:

250M Row

15 Goblet Squats

10 Strict Press

Back Squat (2×8 @ 70%)

Back Squat (2×5 @ 80%)

Metcon (AMRAP – Rounds and Reps)

Death By Wall Balls

One wall ball for every minute completed. 1st Minute – 1 Wall Ball, 2nd Minute – 2 Wall Balls, 3rd Minute – 3 Wall Balls….

(20/14)

Continue until you can’t complete wallballs in designated minute

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