Workout of the Day

November
30
2015

High 5

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

Metcon (Time)

5 Rounds:

5 c2b pull ups

5 wall ball #20/14

5 ring dips

5 straight leg sit ups

rest 1 min, repeat 3 more times for a total of 4 rounds

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November
29
2015

Iron Man

Posted by Shane, 7:00 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

Squat Clean (Take 15 – 20 min to establish 1RM squat clean)

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 min:

1 deadlift #155/105 mrx #115/75

1 squat clean

1 front squat

1 push jerk

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November
27
2015

Linda

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

No Yoga tomorrow. Open gym 9:30am – 11:30am.
Hero WOD at 10am.

Linda (Time)

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

Deadlift ,1.5 Body Weight

Bench Press, Body Weight

Clean, 3/4 Body Weight
Scale weight as needed

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November
26
2015

Iron Cup

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

1 class today at 9:30am.
Yoga tomorrow at 8:30am.
Open gym 9:30am – 11:30am.
Team Wod at 10am.

Metcon (Time)

For time:

400m run

100 alt sit ups

15 gs push ups

20 wall ball #20/14

400m run

75 straight leg sit ups

15 gs push ups

20 wall ball

400m run

50 butterfly sit ups

15 gs push ups

20 wall ball

400m run

25 k2e

15 gs push ups

20 wall ball

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November
24
2015

Iron Spoon

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

Class times for today are 6am, 9:30am, 12:15pm, 3:45pm, 4:30pm and 5:30pm.

deadlift/box jump (No Measure)

35 double unders

25 cal row

15 back extensions

5 burpees

Metcon (Time)

For Time:

70 double unders (250 singles)

60 kb swings #53/35

50 burpees

40 box jumps #24/20

30 cal row

20 deadlifts #225/155 mrx #185/105

10 hspu

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November
23
2015

Iron Run

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

Only 1 class early am at 6am for today and tomorrow. Also no 8:15am class so we can combine classes and make them bigger for Holidays this week.

Front Squat (5 sets of 2 reps (90% of 1RM))

Metcon (Time)

For Time:

250m run

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

15 ghd sit ups

250m run

10 front squats

15 ghd sit ups

250m run

10 front squats

15 ghd sit ups

250m run

10 front squats

15 ghd sit ups

20 min time limit

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November
22
2015

Iron Bar

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

warm up 11 (No Measure)

250m row

15 goblet squats

10 strict pull ups

5 ring dips

Power Snatch (Take 15-20 min to establish 1RM Power snatch)

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 min:

10 power snatches #95/65

10 pull ups

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November
19
2015

Push and Pull

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

This Saturday is Yoga at 8:30am -9:30am. Open gym 9:30am – 11:30am. Team Wod at 10am.

Holiday Hours next week:

Mon – normal hours
Tue – normal hours
Wed – all classes except 6:30pm
Thur – closed “Happy Thanksgivings”
Fri – 1 class at 9:30am
Sat – Open gym 9:30am -11:30am

Metcon (Time)

For Time:

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

push press #135/95 mrx #115/75

deadlifts #135/95 mrx #115/75

toes through rings

cash out:

400m row
3 rounds:

10 floor wipers #75/55

20 ghd sit ups

1 min plank hold

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November
18
2015

Paper Route

Posted by Shane, 7:00 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 (3 sets of 5 reps @ 85% 1RM)

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 min:

5 oh squats #95/65 mrx #75/55

10 front rack alt lunges #95/65 mrx #75/55

20 double unders (lateral jumps)

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November
17
2015

Tougher than a Storm

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

Metcon (Time)

For Time:

40-30-20-10 reps of:

chest to floor push ups

barbell rows #75/55

over the box jumps #24/20

straight leg sit ups

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