Workout of the Day

September
30
2015

Dont Tell ‘Em

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Metcon (Time)

5 RFT:

250m run

10 hang snatches $95/65 mrx# 85/55

15 box jump overs #24/20 mrx step ups

20 double unders or lateral jumps

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September
29
2015

Rock of Ages

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Warm Up 7 (No Measure)

400 Meter Row/Run

3 Wall Climbs

10 Knees to Elbows

5 Push Ups

30 Mountain Climbers

Back Squat (3 sets of 6 reps (80% of 1 RM))

Metcon (AMRAP – Reps)

AMRAP in 3 min:

2 for 1 wall balls #20/14

push press #95/65

slam balls #30/20

kb thrusters #35/26

oh alt plate lunges #45/35

rest 1 min between each

can start at any station but must stay in order after

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September
28
2015

Break

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Metcon (Time)

For Time:

100 straight leg sit ups

30 k2e

30 cal row

30 kb swings #70/53 mrx #53/35

20 ghd sit ups

20 cal row

20 barbell row #95/65

10 strict t2b

10 cal row

10 overhead squats #95/65

50 alt sit ups

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September
27
2015

Ride out

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

warm up 11 (No Measure)

250m row

15 goblet squats

10 strict pull ups

5 ring dips

Clean (Take 20 min to establish 1RM clean)

Metcon (Time)

4 RFT:

12 power cleans #135/95 mrx #115/75

9 over the bar burpees

6 ring or bar muscle ups (3 strict pull ups, 3 ring dips)

20 min time limit

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September
24
2015

Riot

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

Push Press (4 sets of 3 reps)

In between sets do ME ghd in 1 min or straight leg sit ups

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 min:

3 thrusters #115/85 mrx #95/65

6 push press # 115/85 mrx #95/65

9 box jumps #30/24 mrx step ups

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September
23
2015

Walk it out

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Watch National Pro Grid League semi finals on Friday at 10pm. Originally I thought it was 8pm but check you TV guide.

deadlift/box jump (No Measure)

35 double unders

25 cal row

15 back extensions

5 burpees

Metcon (AMRAP – Reps)

max unbroken double unders

3 attempts (practice double unders if you dont have them down)

Metcon (AMRAP – Rounds and Reps)

AMRAP in 8 min:

10 deadlifts #225/155 mrx #185/125

25 double unders (lateral jumps)

rest 3 min, then:

AMRAP in 8 min:

10 sdhp #95/65 mrx #75/55

25 double unders (lateral jumps)

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September
22
2015

Put on

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Warm Up 6 (No Measure)

30 Calorie Row

10 Burpee’s

15 GHD Sit Ups

20 Squat Jumps

Bench Press (3 sets of 5 reps (85% 1RM))

Metcon (Time)

For Time:

25 burpees

15 kb swings #70/53 mrx #53/35

250m run

25 gs push ups

15 kb swings

250m row

25 burpees

15 kb swings

250m run

25 gs push ups

15 kb swings

250m row

25 min time limit

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September
21
2015

Uprise

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)

Front Squat (5 sets of 3 reps (85% of 1RM))

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 min:

5 front squats #135/95 mrx #115/75

7 pull ups

9 wall ball # 20/14

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September
20
2015

The Phoenix

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Warm Up (No Measure)

400m Row

10 Burpees

10 Toes to Bar

Metcon (Time)

For Time:

400m run

50 straight leg sit ups

25 snatches #95/65

400m run

50 toes to bar

25 GTO #115/75 mrx #95/65

400m run

50 alt sit ups

25 clean & jerk #135/95 mrx #115/85

400m run
35 min time limit

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September
17
2015

Thunderstruck

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

There will just be one early morning class at 5:30am because of coaching but gym will be open if you want to do WOD in between classes.

Warm Up 6 (No Measure)

30 Calorie Row

10 Burpee’s

15 GHD Sit Ups

20 Squat Jumps

Metcon (No Measure)

3 rds:

10 barbell curls #75/45

20 ghd sit ups

30 alt sit ups

Metcon (Time)

3 RFT:

400m run

5 wall climbs

10 ring dips

15 cal row

20 power snatches #75/55

20 min time cap

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