Workout of the Day

December
31
2015

Rollin

Posted by Shane, 1:00 am

Ignite Fitness Alabama – CrossFit

I hope everyone has a safe and Happy New Years!

There are 3 classes today at 5:45am, 9:30am and 12:15pm.

There are a lot of good events coming up in January and February so mark your calendars! Weight loss challenge starts Jan 11th. WOD to benefit Julia and cancer on Jan 16th. February 14th Caleb and Kelly Williams will be here to coach Olympic seminar. Also the CrossFit Open starts last week of February!

Coaches choice (No Measure)

Coach decides what to do depending on WOD

Deadlift (3 sets of 8 reps tng (70% of 1RM) )

Metcon (AMRAP – Reps)

AMRAP in 15 min:

40-30-20-10 reps of:

wall ball #20/14

straight leg sit ups

double unders (lateral jumps)

push press #75/55
Do not RX plus this unless your confident you can complete 1 rd.

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December
30
2015

Sir Mix A Lot

Posted by Shane, 1:00 am

Ignite Fitness Alabama – CrossFit

Tomorrow classes will be 5:45am, 9:30am and 12:15pm. No class on Friday.
Yoga 8:30am and Open gym 9:30am – 11:30am.

Warm up 15 (No Measure)

25 cal row

20 squat jumps

15 back extensions

3 wall climbs

Metcon (Time)

For Time:

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

box jump overs #24/20

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

kb swings #70/53 mrx #53/35

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

toes to bar

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

sdhp #95/65

1st round do 10 box jump over, 1, kb swing, 10 t2b, 1 sdhp

2nd round do 9 box jump overs, 2 kb swings, 9 t2b, 2 sdhp etc…

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December
29
2015

Loving every minute of it

Posted by Shane, 1:00 am

Ignite Fitness Alabama – CrossFit

Warm Up (5) (No Measure)

400m Row

10 Back Extensions

10 Shoulder Press with Bar

5 Toes to Ring

Metcon (Time)

4 RFT:

10 clean and jerk #135/95 mrx #115/75

15 over the bar burpees

400m run

30 min time limit
Spend 10 min on teaching and warming up on Clean and Jerk before WOD.

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December
28
2015

Cindy XXX

Posted by Shane, 1:00 am

Ignite Fitness Alabama – CrossFit

Hours will be the same this week as last but we will be Open on Saturday for Yoga and Open gym.

Warm Up (No Measure)

400m Row

10 Burpees

10 Toes to Bar

Bring Sally Up (Weight)

Choose weight that you think you can successful complete all back squats to Bring Sally Up (appr 30 squats)

Cindy XXX (AMRAP – Reps)

Complete as much as possible in 20 minutes of:

10 Pull-ups

20 Push-ups

30 Squats

15 Pull-ups

30 Push-ups

45 Squats

20 Pull-ups

40 Push-ups

60 Squats

25 Pull-ups

50 Push-ups

75 Squats

30 Pull-ups

60 Push-ups

90 Squats

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December
24
2015

Macho Man

Posted by Shane, 1:00 am

Ignite Fitness Alabama – CrossFit

There will be 3 classes today at 5:45am, 9:30am and 12:15pm. The gym will be Open between those hours to lift or make up a WOD.
If I dont get to see you tomorrow Merry Christmas to you and your family!

Bench Press (3 sets of 5 @ 80%, 2 sets of 3 @ 85%)

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 min:

3 squat cleans #185/135 mrx #135/95

6 box jumps or step ups #24/20

18 double unders (lateral jumps)

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December
23
2015

Death by Row and Kb swings

Posted by Shane, 1:00 am

Ignite Fitness Alabama – CrossFit

500m Row (Time)

Max Effort 500m Row
Rest 5 min

Metcon (AMRAP – Reps)

Death by Row and kb swings

odd min do 2 cal row

even min do 2 kb swings #70/53 mrx #53/35

add 2 reps to each min as long as you can do it until time runs out before you finish before min runs out

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December
22
2015

Summer Time in the Winter

Posted by Shane, 1:00 am

Ignite Fitness Alabama – CrossFit

Remember there is just 1 class in early am at 5:45am for rest of year.

Warm Up (3) (No Measure)

400m Row

10 GHD

20 Double Unders (or 20 Singles)

10 Push Ups

Metcon (Time)

5 RFT;

18 st leg sit ups (Happy BD Zach)

15 chest to floor push ups

12 wall ball #20/14

9 hand release burpees

6 toes to bar

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December
21
2015

Monday Mahem

Posted by Shane, 1:00 am

Ignite Fitness Alabama – CrossFit

Holiday schedule:

Mon – Wed normal hours
Thur – 5:45am, 9:30am, 12:15pm
Fri – closed (Merry Christmas!)
Sat – closed

Warm Up (No Measure)

400m Row

10 Burpees

10 Toes to Bar

Thruster (1RM thruster from ground)

Metcon (AMRAP – Rounds and Reps)

AMRAP in 5 min:

10 thrustrers #135/95 mrx #115/75

10 c2b pull ups

rest 2 min, then

AMRAP in 5 min:

10 push press #135/95 mrx #115/75

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

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December
19
2015

Helen meets Cindy

Posted by Shane, 1:00 am

Ignite Fitness Alabama – CrossFit

Yoga at 8:30am.
Open gym 9:30 – 11:30am.
Hero Wod at 10am.

Holiday hours next week:

Mon – Wed normal hours
Thurs – 5:45am, 9:30am and 12:15pm
Fri – Merry Christmas
Saturday – closed

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

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December
18
2015

Queasy

Posted by Shane, 1:00 am

Ignite Fitness Alabama – CrossFit

Yoga 8:30am tomorrow.
Open gym from 9:30am – 11:30am.
Hero Wod at 10am.

Holiday schedule next week:

Mon – Wed normal hours
Thur – 5:45am, 9:30am and 12:15pm.
Fri – closed “Merry Christmas”
Sat – closed “Ignite Christmas Party 6pm.

Metcon (No Measure)

3 rds:

30 russian twist #45/35

20 hollow rocks

15 jackknives

Metcon (Time)

For Time:

buy in:

400m row

then,

21-15-9 reps of:

hang cleans #115/85 mrx #95/65

ring dips

ghd sit ups

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