Workout of the Day

February
29
2016

Backbone

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

This Thursday at 7:15pm Dustin and Jim will be going head to head right after the release of 16.2. If you can come out and cheer them on. Fridays head to head will be announced soon.

Coaches choice (No Measure)

Coach decides what to do depending on WOD

Deadlift (Take 15- 20 min to find 1RM)

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 min:

6 toes to bar

9 deadlifts #185/135 mrx/grx #155/105

12 box or step ups #24/20 (both RX)

0 comments
comment +
February
28
2016

16.1 recovery

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

If your are redoing or doing 16.1 tomorrow please make sure it is not during class time as it will be hard for a judge to be there and class be going on at same time. The best times to do it would be at right at 7-7:30am, 9am, 11:15am or 3pm. If you cant make those times we will still work it out.

Warm Up (No Measure)

400m Row

10 Burpees

10 Toes to Bar

Metcon (Time)

5 RFT:

250m run

10 wall ball #20/14

15 push press #115/85 mrx #95/65 grx #75/45

25 double unders (75 singles)

25 min time cap

0 comments
comment +
February
25
2016

16.1

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

Please check into what class time you are coming to in morning so I will have an idea of how many heats I will have to plan for.

Coaches choice (No Measure)

Coach decides what to do depending on WOD

CrossFit Games Open 16.1 (AMRAP – Reps)

20 Minute AMRAP

25 Ft OH Walking Lunge 95#/65#

8 Bar Facing Burpees

25 Ft OH Walking Lunge

8 C2B Pull-Ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep
Those not competing in open will do in 8 in place alt oh lunges.

0 comments
comment +
February
24
2016

Did you say beach body

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

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)

For Time:

250m run

10 box jump overs or step overs #24/20

15 kb swings #53/35 grx#35/26

20 ghd sit ups

400m run

20 box jump/ step overs

25 kb swings

30 alt sit ups

400m run

25 box jump/ step overs

30 kb swings

35 straight leg sit ups

250m run

30 box jump/ step overs

35 kb swings

40 butterfly sit ups

25 min time cap

step overs count as rx for everyone

Those that are competing in the Open substitute 10/8 cal each time instead of sit ups
1st month members run 250 for all and those over 55 run 150

Keep rep scheme 10,15 20 for whole Wod

0 comments
comment +
February
23
2016

Anticipation

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

The first Open Wod will be announced tonight at 7pm. All classes on Friday will take them as we have done in past in two heats. This is your last week to sign up if you havent already.

bench/ burpee/du (No Measure)

30 double unders

20 cal row

10 gs push ups

5 burpees

Bench Press (2 sets of 5 reps @80% 1RM & 2 sets of 3 reps @ 85%)

Metcon (AMRAP – Reps)

AMRAP in 10 min:

ascending ladder:

2,4,6,8,10/12 etc… reps of:

over the bar burpees

push press #115/85 mrx#95/65 grx#75/45

Start with 2 reps each and then add 2 reps each round to each exercise until the clock hits 10 minutes

0 comments
comment +
February
22
2016

Chippery

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

Coaches choice (No Measure)

Coach decides what to do depending on WOD

Metcon (Time)

For Time:

60/50 call row

50 wall ball #20/14

40 c2b pull ups grx# pull ups

30 thrusters #95/65 grx #65/45

20 power snatches #95/65 grx #65/45

10 bar muscle ups mrx# 10pu & 10 ring dips grx pull ups

25 min time limit

1st month members do following rep scheme

50/40

40

30

20

10

10

0 comments
comment +
February
21
2016

Get Prepared

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

The Open starts this week being announced on Thursday night at 7pm. 16.1 will be programmed for Friday all day with Friday night lights starting at 5:30pm. The people competing will be announced on Thursday night. Please come out and watch and cheer them on. Repeats of Wod will be on Saturday at 12pm and Sunday at 2pm.

Warm Up (No Measure)

400m Row

10 Burpees

10 Toes to Bar

Clean and Jerk (Take 15-20 min to establish 1RM Clean and Jerk)

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 min:

5 Clean & Jerk #135/95 mrx #115/75 prx #95/55

10 toes to bar

20 double unders (prx 50 singles)

mrx = 40-54 yrs

prx = 55+ yrs

0 comments
comment +
February
18
2016

Goat time

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

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

Coaches choice (No Measure)

Coach decides what to do depending on WOD

Metcon (No Measure)

EMOM for 8 min: 85% 1RM power snatch

1 power snatch

1 hang squat snatch

2 oh squats

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 min:

3 hang squat snatch #115/85 mrx #95/65

6 front rack lunges #115/85 mrx #95/65

9 hang squat cleans #115/85 mrx #95/65

0 comments
comment +
February
17
2016

Recovery in a Way

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

Congratulations to Clint for winning the overall 30 day challenge! He lost a total of 14 pounds and 4% bodyfat%! He wins some $150 credit from Reebok towards Oly shoes or nanos plus, Reebok shorts $60 and a $20 gift certificate to lululemon. 2nd Place at just .01% behind is John Giffin who lost 2.5% bodyfat% and is down to 12% wins $100 Rebook credit, Ignite pants $60 and Ignite shirt $20. 3rd Place just a .03 percent away is Barb who lost % nearly 4% bodyfat% wins $50 credit from Reebok, $20 gift certificate to lululemon and an Ignite hoodie! Great job everyone and dont let this be the end of challenge but keep staying on track!

Dynamic stretching warm up (No Measure)

30 second samson stretch each leg

inch worm

bear crawl

lunge walk

broad jump

crab walk

butt kicks
Plus coaches choice of group cardio warm up.

Handstand Push-ups (ME hspu in 1 min)

Metcon (AMRAP – Rounds and Reps)

AMRAP in 20 min:

100m shuttle sprint (10 reps)

8 sdhp #95/65

4 ring dips

2 hspu (shoulder press, kb press)

0 comments
comment +
February
16
2016

Crunch Time

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

Warm Up (No Measure)

400m Row

10 Burpees

10 Toes to Bar

Metcon (Time)

For Time:

In a 7 minute window perform:

30 ghd sit ups (half way ghd or sit ups)

40 kb swings #53/35

50 double unders (100 singles)

rest remaining time

In a 7 minute widow perform:

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

40 alt sit ups

50 slam balls #30/20

rest remaining time

in a 7 min window perform:

30 t2b

40 cal row

50 squats

Workout is total of 21 minutes regardless if you complete all reps in 7 min window

score is total time it takes to complete all three triplets

Can start at any of three triplets but must stay in order after

score is total time of all three triplets

Everyone that is in their first month subtract 10 reps from each exercise

0 comments
comment +

What is Crossfit?

Workout of the Day

Photos