Workout of the Day

July
30
2015

How Come

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

Metcon (Time)

For Time:

100 alt sit ups

25 cal row

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

power snatch #115/85 MRX #95/65

toes to bar

100 sit ups

25 cal row

half can start on row and others on sit ups if needed

35 min time limit

0 comments
comment +
July
29
2015

Back That Thing Up

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

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

Metcon (Time)

5 RFT:

5 deadlifts #275/185 MRX #225/155

15 wallball #20/14

25 double unders (75 singles)

0 comments
comment +
July
28
2015

Gorilla

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Warm Up (5) (No Measure)

400m Row

10 Back Extensions

10 Shoulder Press with Bar

5 Toes to Ring

Bench Press (8 @ 75%1RM, 5 @ 80%, 5 @ 85%, 3 @ 85%, 2 @ 90%)

Metcon (AMRAP – Rounds and Reps)

AMRAP in 15 min:

5 chest to bar pull ups (10 pull ups)

6 barbell push ups #95/65

7 push press #95/65

EMOM starting when clock starts do 3 burpees

0 comments
comment +
July
27
2015

Deja Vu

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Warm up 10 (No Measure)

50m sprint

50m backwards

50 sprint

50 backwards

15 shoulder press w/ bar

10 kb swings #53/35

3 wall climbs

Metcon (Time)

For Time:

5 slam balls over the shoulder #40/30

10 burpees over the box #24/20

15 calorie row

20 ghd sit ups

25 kb swings #53/35

50 double unders

800m run

50 double unders

25 kb swings

20 ghd sit ups

15 cal row

10 burpees over the box

5 slam balls over the shoulder

30 min time cap

0 comments
comment +
July
26
2015

Unicorn

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Warm Up (No Measure)

400m Row

10 Burpees

10 Toes to Bar

Back Squat (1 set of 20 reps (add 5lbs from last time))

Clean (1 rep max of squat clean (take 15 min))

Metcon (AMRAP – Reps)

AMRAP in 3 min:

Clean (can be squat or power) and jerk #135/95 MRX #115/75

0 comments
comment +
July
24
2015

Team Murph

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

2 person team. Split run and reps however you want. Can do individual if you want.

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

0 comments
comment +
July
23
2015

Alligator

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Metcon (AMRAP – Reps)

ME double unders in 2 minutes

rest 1 min, then

ME double unders in 2 minutes

(If you haven’t done double unders yet now is opportunity to try)

Metcon (Time)

For Time:

500m row

10 hspu (shoulder press #95/65)

20 sdhp #95/65

30 double unders

10 shoulder press #95/65

20 sdhp

30 double unders

10 push press #95/65

20 sdhp

30 double unders

250m row

All must start at top and stay in order so we will have to stagger start on rower if needed

20 min time limit

0 comments
comment +
July
22
2015

Wolf

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

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

After squats do

3 rounds:

15 hollow rocks

20 alt sit ups

25 mb crunches

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 min:

12 wall ball #20/14

9 toes to bar

6 box step overs w/ kb #53/35 #24/20

0 comments
comment +
July
21
2015

Lion

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Warm Up (3) (No Measure)

400m Row

10 GHD

20 Double Unders (or 20 Singles)

10 Push Ups

Lynne (AMRAP – Reps)

5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups
If you cant do more than a few bodyweight bench press do 70% of 1RM

0 comments
comment +
July
20
2015

Tiger

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Warm Up (3) (No Measure)

400m Row

10 GHD

20 Double Unders (or 20 Singles)

10 Push Ups

Metcon (Time)

For time:

400m run

50 kb swings #53/35

400m run

50 burpees

400m run

50 ghd sit ups

400m run

50 power snatches #95/65

400m run

50 cal row

After 400m run you can start at any station but once you do you must stay in order to complete

0 comments
comment +

What is Crossfit?

Workout of the Day

Photos