Workout of the Day

October
30
2015

Chill out

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Open gym from 9am – 11am. Team WOD at 9:30am.

Warm Up (3) (No Measure)

400m Row

10 GHD

20 Double Unders (or 20 Singles)

10 Push Ups

Metcon (Time)

For Time:

30 tire flips

40 pull ups

50 slam balls #20/30

250m run

30 pistols

40 burpees

50 mb partner sit ups #14

250m run

30 turkish get ups #26/35

40 wall ball #20/14

50 russian twist #45/35

250m run

can start at tire flips, pistols or turkish get ups but must stay in order after

can split up reps in anyway but must run together

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October
29
2015

All we do is Win

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Metcon (Time)

For Time:

800m run

5 toes through rings

10 sdhp #95/65

15 push press #95/65

650m run

5 toes through rings

10 sdhp

15 push press

400m run

5 toes through rings

10 sdhp

15 push press

250m run

5 toes through rings

10 push press

150m run

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October
28
2015

Turn Down for What

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Front squat (No Measure)

30 cal row

15 goblet squats

10 back extensions

2 wall climbs

2 skin the cats

Front squat/ back squat combo (record 3 sets of 4 reps of front squat portion )

3 sets of 4 reps front squats then rerack and do 8 back squats (85% of 1RM front squat)

Metcon (AMRAP – Reps)

3 Rounds:

EMOM for 3 min:

5 thrusters #95/65 ME dubs (lateral jumps)

5 front rack lunges #95/65 ME dubs

5 front squats #95/65 ME dubs

rest 1 minute after each round

score is total number of double unders

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October
27
2015

Tabata say what

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: (12 min time cap)

50 ghd sit ups

rest 1 min

50 alt sit ups

rest 1 min

50 mb sit ups #20/14

score is total time with rest included

can start anywhere but must stay in order

Metcon (AMRAP – Reps)

Tabata say what

8 rounds of 20 sec work then 10 sec rest of:

chest to ground push ups

cal row

straight leg sit ups

otb burpees

Complete all 8 rounds before moving on to next movement. No extra rest between movements. Score is total number of reps not lowest set of round of each movement.

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October
26
2015

Wanted Dead or Alive

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Deadlift (3 sets of 5 reps (80% of 1RM))

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 min:

10 deadlifts #185/135 mrx #155/105

10 k2e

10 kb swings #70/53 mrx 53/35

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October
25
2015

Open Test

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

Open Test (AMRAP – Reps)

AMRAP in 20 min:

50 Wall ball #20/14

50 double unders (lateral jumps)

40 box jumps #24/20

40 toes to bar

30 ctb pull ups

30 burpees

20 cleans #145/105 mrx #115/75

20 jerks #145/105 mrx #115/75

10 snatches 145/105 mrx #115/75

10 ring muscle ups (bar muscle ups or 10 pull ups and 10 ring dips)

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October
22
2015

The Terminator

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Open gym tomorrow from 8:30 – 10:30am.
Team WOD at 9am.

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)

5 RFT:

250m run

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

15 cal row

15 box jumps #30/24 mrx step ups

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October
21
2015

Braveheart

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Overhead Squat (4 sets of 3 reps @ 80% 1RM)

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 min:

5 squat snatch #115/85 mrx #95/65

10 wall ball #20/14

20 double unders (60 singles)

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October
20
2015

First Knight

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 (No Measure)

Take 15 minutes to do:

3 rounds:

10 ghd w/mb #14/10

20 hollow rocks

30 russian twist #45/35

Metcon (Time)

3 RFT:

25 kb swings #53/35

20 pull ups

650m run

25 min time limit

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October
19
2015

Gladiator

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

bench/ box/ deadlift (No Measure)

30 cal row

20 squat jumps

15 back extensions

5 burpees

Bench Press (Take 20 minutes to estalish 1RM bench press)

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 min:

7 thrusters #95/65

5 ring dips

3 hspu

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