Workout of the Day

June
18
2015

Everything You Want

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Yoga tonight at 5:30pm and Saturday at 8:30am. Open gym Saturday from 9:30am – 11:30am. Team Wod at 10am.

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

This first week of squat cycle won’t be hard but as the next couple of weeks comes around it will be as much mental as physical so I am challenging as many as possible to hang in there and do your best to make it through the 6 weeks.

Quote about 20 rep cycle from Mark Rippetoe (Rippetoe is one of the most well known strength training coaches ever!)

“Trust me, if you do an honest 20 rep program, at some point God will talk to you. On the last day of the program, he will ask if he could work in.”

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 min:

5 deadlifts #185/135 MRX #155/105

10 box jumps # 24/20

15 wall ball #20/14

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June
17
2015

Lose Yourself

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Recovery Yoga this Friday night at 5:30pm and Saturday 8:30am!

Warm Up (4) (No Measure)

15 Squat Jumps

10 Toes to Bar

15 Walking Lunges

5 Strict Pull Ups

Metcon (Time)

For Time:

800m run

50 alt sit ups

25 hang power snatches #95/65

50 barbell lateral jumps

25 ghd sit ups

50 barbell rows #95/65

25 cal row

50 straight leg sit ups

400m run

30 min time limit

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June
16
2015

Hot in Herre

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Back Squat (20 reps (subtract 90 lbs from your 5 RM))

Bench Press (3 sets of 10 reps (70% 1RM))

Metcon (AMRAP – Reps)

AMRAP in 7 min:

hand release burpees

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June
15
2015

All You Wanted

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

(No Measure)

Warm Up:

250 Meter Run/Row

3 Wall Climbs

10 GHD

10 Shoulder Press with Bar

Metcon (Time)

3 Rounds For Time:

400 Meter Run

50 Double Unders (150 singles

40 Kettlebell Swings (RX: 53/35)

30 Push Press (RX: 95/65)

20 Toes to Bar

10 Handstand Push Ups

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June
14
2015

Every Morning

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

(No Measure)

Warm Up:

250M Row

10 2 Sec Pause Goblet Squats

10 Toes to Rings

20 Lunge Walks
We are starting a 6 week squat cycle today so its very important you are consistent over the next 6 weeks. Your squat should go up anywhere from 15-30lbs if you are consistent. This is going to be tough but it will help almost every movement we do in CrossFit so dont just think about it as squats. I want these squats not only to be below parrell but as far as you can squat without losing form (aka butt wink). If these 20 reps are too much off a challenge to do then drop 10-20% more and start there.

Back Squat (Establish 5 Rep Max)

Metcon (AMRAP – Reps)

10 Minute AMRAP:

Ascending Ladder:

2 Power Cleans (RX: 135/105) (MRX: 115/85)

2 Pull Ups

4 Power Cleans

4 Pull Ups

Etc…

Continuing adding 2 reps each round until time runs out.

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June
12
2015

Wod 6/13/15

Posted by Shane, 10:32 pm

Open gym 9:30am – 11:30am!

2 person team WOD at 10:00am!

 

4 rft:

 

400m run

20 wall ball #20/14

30 gs push ups

40 sit ups

50 lunges

 

must run together but can partition reps anyway

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June
11
2015

This is How We Do It

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

(No Measure)

Warm Up:

250M Run/Row

15 Medicine Ball Cleans

10 Burpee’s

Metcon (AMRAP – Reps)

TABATA Something Different

Complete 8 rounds of 20 Seconds of Work, 10 Seconds of Rest for each movement. Rest 1 Minute between movements. Only your lowest score from the 8 rounds of a single movement will count towards your total from all the movements.

SDHP (RX: 75/55)

Calorie Row

Kettlebell Swings (RX: 53/35)

Slam Balls (RX: 30/20)

Toes to Bar

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June
10
2015

Breathe

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

(No Measure)

Warm Up:

10 Hand Release Push Ups

10 Toes to Rings

30 Lateral Jumps Over a Line

Bench Press (8-8-8 @75%)

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP:

5 Ring Dips

10 Power Snatches (RX: 95/65)

15 Box Jumps (RX: 24/20)

**Must jump for RX**

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June
9
2015

I’m To Sexy

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

(No Measure)

Warm Up:

10 Burpee’s

15 Squat Jumps

20 Double Unders

Metcon (No Measure)

3 Rounds:

15 Hollow Rocks

20 GHD Sit Ups

25 Side Crunches

Death By 10 Meters (AMRAP – Rounds and Reps)

Run 10 Meters every minute, adding an additional 10 meters for every minute. WOD is over when you can not finish your run before minute is over.

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June
8
2015

Wannabe

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

(No Measure)

Warm Up:

250 Meter Run

25 Double Unders

10 Pull Ups

10 Squat Jumps

Rope Climb (Max Effort Rope Climbs in 1 Minute)

Metcon (Time)

100 Double Unders

80 Wall Balls (20/14)

60 Over the Bar Burpee’s

40 Chest to Bar Pull Ups

20 Thrusters (RX: 115/85) (MRX: 95/65)

25 Minute Time Cap

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