Workout of the Day

June
30
2015

SexyBack

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

This is Will Jones last day so we wish the best in life for him with his move back to his home state of Tennessee to be a Dentist! We will miss you and come visit when your back in town. Stay #IgniteStrong!

Warm Up (5) (No Measure)

15 Burpees

3 Wall Climbs

15 Lunge Walks

3 Skin the Cats

Back Squat (1 set of 20 reps (5 more pounds than Monday))

Metcon (Time)

For Time:

10-9-8-7-6-5-4-3-2-1 reps of:

kb swings #70/53 MRX #53/35

oh plate lunges #45/35

burpees

wall ball #20/14 10’9′

20 min time limit

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June
29
2015

Burn

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Warm Up (2) (No Measure)

15 Squat Jumps

10 Push Ups

10 Pull Ups

20 Double Unders (20 Singles)

Metcon (No Measure)

3 Rds:

10 barbell roll outs

20 hollow rocks

30 alt sit ups

Metcon (Time)

4 RFT:

400m run or 500m row

5 hspu

15 straight leg sit ups

5 ring muscle ups (15 c2b pull ups)

15 sit ups

30 min time cap

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June
28
2015

Get Busy

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

This is 3rd week in back squat cycle and its going to get a little challenging so after this week we are going to go to just 2 days a week instead of 3 so hang in there! It will just make the program a week longer but more will finish this way. We will be closed this Saturday for 4th of July but will have a hero WOD on Friday to celebrate it.

Warm Up (No Measure)

400m Row

10 Burpees

10 Toes to Bar

Back Squat (1 set of 20 reps (add 5 more pounds from Friday))

Metcon (Weight)

EMOM for 10 min: (start at 65% 1RM and work your way up to heaviest set)

1 power clean

1 hang squat clean

1 jerk

Metcon (AMRAP – Reps)

AMRAP in 7 min:

ascending ladder:

2 clean and jerk #135/95 MRX #115/75

2 toes to bar

4 c & j

4 t2b

6 c & j

6 t2b

increase 2 reps of each until time is up

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June
26
2015

WOD 6/27/15

Posted by Shane, 4:40 pm

Yoga 8:30am – 9:30am! There will be no team Wod today as several athletes will be at Summer Games competition at Avondale brewery today and tomorrow so if you can come cheer them on that would be great!

However the gym will be open from 9:30am – 11:30am for anyone wanting to make up a workout.

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June
25
2015

Bootylicious

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

deadlift/box jump (No Measure)

35 double unders

25 cal row

15 back extensions

5 burpees
Yoga tonight at 5:30pm. Also Yoga tomorrow at 8:30am. There will be Open gym from 9:30am -11:30am but no team Wod as coaches will be at Summer Games competition at Avondale Brewery. If you can come watch them compete that would be awesome! Individuals compete on Saturday and teams on Sunday.

Back Squat (1 set of 20 reps (add 5lbs from Wed squats))

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 min:

10 deadlifts #185/135 MRX #155/105

10 gs push ups

10 box jump overs #20/14

Metcon (No Measure)

3 rounds: (take 15 min)

20 ghd sit ups

30 mb crunches #20/14

40 russian twist #45/35

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June
24
2015

Smooth

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Shoulder Press (5-3-3-2-2 ( work up to 2 rep max))

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 min:

2 bar muscle ups (6 c2b pu) both are RX but state in comments if you do pull ups

4 power snatch #115/85 MRX #95/65

8 push press #115/85 MRX #95/65

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June
23
2015

Get Busy

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

squat/ double under/ kb (No Measure)

400m run

5 ring dips

10 goblet squats

15 back extensions

30 double unders or attempts

Back Squat (20 reps (add 5 more pounds from Monday))

Metcon (AMRAP – Rounds and Reps)

AMRAP in 5 min:

7 kb swings #70/53

21 double unders (75 signles)

rest 2 min, then:

AMRAP in 5 min:

7 ring dips

21 double unders

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June
22
2015

Everything You Want

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Warm Up (4) (No Measure)

15 Squat Jumps

10 Toes to Bar

15 Walking Lunges

5 Strict Pull Ups

Metcon (Time)

For Time:

50 cal row

30 toes to bar

50 wall ball #20/14

30 barbell push ups #95/65

1200m run

50 straight leg sit ups

30 pull ups

50 alt walking lunges

30 sdhp #95/65

35 min time limit

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June
21
2015

Butterfly

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Warm up 15 (No Measure)

25 cal row

20 squat jumps

15 back extensions

3 wall climbs

Back Squat (1 set of 20 reps (subtract 80 lbs of 5RM))

Metcon (AMRAP – Reps)

Granite Games qualifier WOD #1

AMRAP in 10 min:

5 hang squat cleans #155/105 MRX #135/85

7 bar facing burpees

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June
19
2015

WOD 6/20/15

Posted by Shane, 7:55 pm

Yoga from 8:30am – 9:30am. Open gym from 9:30am – 11:30am. Team Wod at 10am!

 

AMRAP IN 30 min:

5 pull ups

10 push ups

15 squats

100m shuttle sprint

5 wall climbs

10 slam balls #30/20

15 butterfly sit ups

100m shuttle sprint

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