Workout of the Day

March
31
2016

Ellison

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Happy Birthday Clay!

Open gym tomorrow from 8:30am – 10:30am. Yoga at 10:30am – 11:30am!

Metcon (Time)

For Time:

39 wall ball #20/14

4 bar muscle ups (4 pull ups, 4 ring dips)

1 mile run (4 x 400m)

19 box/step ups #30/24

77 double unders

39 wall ball #2014

can run 400m runs at anytime throughout WOD

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March
30
2016

Core to the Max

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Warm-up

30 cal row

20 mtn climbers

15 hollow rocks

10 squat jumps

Metcon (Time)

For Time:

500m row buy in:

100 russian twist #45/35 1,1,2,2

80 alt sit ups

60 kb swings #53/35

40 ghd sit ups

20 knees to elbow

25 min time cap

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March
29
2016

Breaking Bad

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Warm-up

Coaches choice

Snatch (Find 1RM (either power or squat)

Metcon (AMRAP – Rounds and Reps)

AMRAP in 8 min:

3 snatches #115/85 mrx/grx #95/65

6 otb burpees

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March
28
2016

DT

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Warm-up

Coaches choice

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here
mrx #135/85

grx# 95/55

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March
27
2016

Cindy with a jump rope

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Congrats to all that participated in the Open this year. Now its over we can start back after spring break this week with regular programming and get ready for 2017!
I am very proud of everyone and am amazed at the progress you are making and the hard work you put in. I hope everyone had a great Easter and had some quality time with your family!

Warm-up

400m run

5 strict pull ups

10 burpees

15 goblet squats

Cindy with a jump rope (AMRAP – Rounds and Reps)

AMRAP in 20 minutes:

5 pull ups

10 chest to floor push ups

15 squats

20 double unders (50 single)

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March
25
2016

16.5 redo / Open gym

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Open gym tomorrow from 9:30am – 11:30am.
No Yoga tomorrow but will be start back next week at same time.

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March
24
2016

16.5

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Tonight at 5:30pm Conrad and Stephanie T are going head to head in the final Open Wod of the year! Bring something to drink and Ill have some Tortugas Pizza for you to eat while you watch.

CrossFit Games Open 14.5 and 16.5 (Time)

For Time:

21 Thruster, 95#/65#

21 Bar Facing Burpees

18 Thruster, 95#/65#

18 Bar Facing Burpees

15 Thruster, 95#/65#

15 Bar Facing Burpees

12 Thruster, 95#/65#

12 Bar Facing Burpees

9 Thruster, 95#/65#

9 Bar Facing Burpees

6 Thruster, 95#/65#

6 Bar Facing Burpees

3 Thruster, 95#/65#

3 Bar Facing Burpees

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March
23
2016

Team Hold

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Tonight live after 16.5 announcement will be Dustin Wallace and Jim Rose going head to head at 7:30pm. Conrad Taylor and Stephanie T will be going head to head of the last Open Wod on Friday at 5:30pm doing 16.5! Ignite will order some pizzas from Tortugas to eat while you watch!

Coaches choice (No Measure)

Coach decides what to do depending on WOD

Metcon (AMRAP – Reps)

2 person team:

AMRAP in 4 min for each stations:

1 partner does wall sit

1 partner does wallball #20/14

1 partner hangs from bar

1 partner does kb swings #53/35

1 person does plank hold

1 person does straight leg sit ups

1 person holds barbell in hang position #95/65

1 person rows for calories

1 person holds plate overhead #35/25

1 person does mb slams #30/20

Rest 1 min between each station

Score is total number of reps completed in second part of station

Can split reps anyway between 2 but can only be doing work while other is in position of hold

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March
22
2016

Trifecta

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Bench Press (4-4-4-4)

80-85% of 1RM

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 min:

3 hang power cleans #155/105 mrx# 135/95 grx# 95/55

5 over the bar burpees

7 pull ups

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March
22
2016

Tri Factor

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Warm-up

Weightlifting

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