Workout of the Day

January
31
2016

15.4 Open WOD

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

Warm Up (5) (No Measure)

15 Burpees

3 Wall Climbs

15 Lunge Walks

3 Skin the Cats

Power Clean (Take 10-15 min to establish 3RM)

CrossFit Games Open 15.4 (AMRAP – Reps)

8-Minute ARMAP of:

3 Handstand Push-ups

3 Cleans, 185#/125#

6 Handstand Push-ups

3 Cleans, 185#/125#

9 Handstand Push-ups

3 Cleans, 185#/125#

12 Handstand Push-ups

6 Cleans, 185#/125#

15 Handstand Push-ups

6 Cleans, 185#/125#

18 Handstand Push-ups

6 Cleans, 185#/125#

21 Handstand Push-ups

9 Cleans, 185#/125#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
MRX #155/95 cleans

Masters 55 years and up for RX do:

Men #95 push press #115 clean

Women #65 push press #75 clean

Those that are scaling do weight that is challenging but use same weight for push press and clean

If class is over 5 people go in 2 heats. Those that are competing in Open this year us standard on HSPU as last year.

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January
29
2016

Deck of Cards

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

Open gym from 8:30am – 10:30am. Team Wod at 9:30am. Yoga has been canceled today but will be back next week.

Metcon (Time)

For Time:

Deck of Cards:

Spades = burpees

Hearts = double unders

Diamonds = sit ups

Clubs = air squats

Jokers = 400m run together

Aces = 11 reps

Kings = 10 reps

Queens = 10 reps

Jacks = 10 reps

2 person team

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January
28
2016

Game Time

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

It is time to get registered for the Open. Each Friday at 5:30pm we will have Friday Night Lights were we have 2 different guys and 2 different girls go head to head in each Open WOD while everyone else cheers them on and drinks the beverage of their choice. I will get the line up posted in next couple of weeks.

Warm up 15 (No Measure)

25 cal row

20 squat jumps

15 back extensions

3 wall climbs

Metcon (Time)

5 RFT:

250m run or 400m row

5 hang snatches #115/85 mrx #95/65

10 chest to floor push ups

15 deadlifts #115/85 mrx #95/65

RX+ = #135/95

30 min time cap
4 RFT:

everyone 1 month or less do 4 rounds and scale weight

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January
27
2016

Mary

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

Coaches choice (No Measure)

Coach decides what to do depending on WOD

Mary (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups
1st month members:

5 shoulder press #65/35

10 one leg squat to bench or us rig to assist

10 ring rows

()

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January
26
2016

The Dab

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

I will have a sign up sheet tomorrow for the Olympic Lifting seminar on February the 13th so please sign up if you are interested. We need 12 by end of week if we are going to have it. I promise you this will be one of best seminars you have been to if you want your Clean & jerk and Snatch to get better.

Warm Up (No Measure)

400m Row

10 Burpees

10 Toes to Bar

Metcon (No Measure)

3 rounds of:

20 ghd sit ups

40 mb crunches #20/14

60 sec plank hold

Take no more than 15 min

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 min:

6 toes to bar

9 box jump overs mrx step overs

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

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January
25
2016

Man Up

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

Coaches choice (No Measure)

Coach decides what to do depending on WOD

Metcon (AMRAP – Rounds)

Every 2 minutes for 20 minutes:

2 thrusters #155/105 mrx#115/75

4 power cleans

6 over the bar burpees

RX+ = #185/135

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January
24
2016

15.3 Open WOD

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

If there are more than 5 in class go in 2 heats

mu, wb, du warm up (No Measure)

250m run or row

5 strict pull ups

15 mb cleans #20/14

30 double unders/ 60 singles

CrossFit Games Open 15.3 (AMRAP – Reps)

14-Minute AMRAP of:

7 Muscle-ups

50 Wall-Ball Shots, 20# / 14#

100 Double-Unders
MRX

7 c2b pull ups

7 ring dips

WB and double unders are same

Scaled and Masters over 55 does;

50 wall ball

200 singles

First month members do:

35 wall ball #14/10

200 singles

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January
22
2016

Frosty

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

Open gym 8:30am – 10:30am.
Team Wod at 9:30am.
Yoga at 10:30am!

Open gym (No Measure)

Row 400m at 85% pace

Metcon (Time)

2 person team WOD:

each team has a choice to pick 5 out of these 10 movements.

ghd sit ups

pull ups

mb cleans #20/14

sdhp # 95/65

deadlift #185/135

Floor chest press #95/65

1 arm kb snatch #35/26

row cal

burpees

hang snatch #95/65

100 reps of each

can split reps anyway and go in any order

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January
21
2016

Snow Bird

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

Open gym 8:30am – 10:30am tomorrow!
Team Wod at 9:30am.
Yoga at 10:30am!

Coaches choice (No Measure)

Coach decides what to do depending on WOD

Metcon (Time)

For Time:

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

push press #115/85 mrx #95/65

alt Oh plate lunges #45/35

slam balls #40/30 mrx #30/20

row cal

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January
20
2016

Blame it on the Rain

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

Coaches choice (No Measure)

Coach decides what to do depending on WOD

Bench Press (Take 15 min to find 3 RM)

Metcon (AMRAP – Reps)

AMRAP in 1 min: 3 rds

chest to floor push ups

box jumps #24/20

alt sit ups

hang cleans #95/65

rest 1 min between rds

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