Workout of the Day

April
29
2016

Kiss

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

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

Metcon (AMRAP – Rounds and Reps)

2 person team:

AMRAP in 25 min:

10 pull ups

10 hand release burpees

100m shuttle sprint (10 reps)

20 squats

20 st leg sit ups

100m shuttle sprint (10 reps)

split reps anyway but each person runs shuttle sprint

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April
28
2016

U Got the Look

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

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

Deadlift (4 sets of 2)

Deadlift (90% 1RM)

2-2-2-2

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 min:

10 box jump overs #24/20 mrx step overs

10 deadlifts #155/105

emom starting at beginning do 15 double unders

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April
27
2016

Vaughan

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Happy Birthday Megan!!!

Warm-up

Coaches choice

Metcon (Time)

For Time:

27 hang cleans #95/65

27 hspu

4 handstand walks 28′

89 lateral jumps over barbell

27 hang cleans #95/65

27 push press #95/65

Can do handstand walks anytime throughout WOD

substitute 2 bear crawls for each walk

27 min time limit

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April
26
2016

Lets go Crazy

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Warm-up

30 cal row

20 squat jumps

10 strict pull ups

2 skin the cats

Metcon (AMRAP – Reps)

AMRAP in 7 min:

7 power snatches #75/55

7 pull ups

7 over the bar burpees

rest 1 min, then:

AMRAP in 5 min:

5 power snatches

5 pull ups

5 otb burpees

rest 1 min, then:

AMRAP in 3 min:

3 power snatches

3 pull ups

3 otb burpees

Total reps of all is score

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April
25
2016

Little Red Corvette

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

“Roxanne” (No Measure)

Play the song buy The Police “Roxanne and do a burpee every time song says Roxanne!

Bench Press (4×4)

Bench press

4-4-4 (85% 1rm)

Metcon (Time)

For Time:

400m run

100 st leg sit ups

250m run

75 kb swings #53/35

250m run

50 hand release push ups

400m run

25 wall ball #20/14

25 min time cap

1st month member;

250m run

75 sit ups

150m run

50 kb swings

150m run

25 push ups

250m run

25 wall ball
RX+

#70/53 kb

#25/16 wall ball 10′

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April
24
2016

When Doves Cry

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Warm-up

Coaches Choice

2 front squats/ 4 back squats (3 sets of 2 front/ 4 back squats)

3 sets of 2 fronts squats/ rerack then 4 back squats

add 5 lbs from last week

Metcon (Time)

For Time:

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

thrusters #95/65 mrx#75/55

toes to bar

12 min time limit

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April
22
2016

Day in the Sun

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Open gym 8:30-10:30am. Team WOD at 9:30am.
Yoga at 10:30am and know alot will need it after today:)
It is kind of ironic I publish “Purple Rain” Wod last week?

Metcon (AMRAP – Reps)

AMRAP in 5 min:

alt wallball #16 9′

alt 50m run

alt burpees

alt mb partner sit ups #14

alt mb slams #30

with a continous running clock

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April
21
2016

TGIF

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Open gym tomorrow from 8:30am – 10;30am. Team wod at 9:30am.
Yoga at 10:30am!

Warm-up

Deadlift (4 x 3 reps)

4 sets of 3 reps @ 85% 1RM

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 min:

15 cal row

10 deadlifts #185/135 mrx# 155/105

5 box jumps/ step ups

#30/24 mrx#24/20

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April
20
2016

Ripple Effect

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Tonight at 7:30pm I will be doing my first Regional WOD along with Conrad, Stephanie and maybe a couple of others if anyone wants to hang out and cheer us on!

Warm-up

250m run

5 strict pull ups

10 strict toes to bar

15 russian kb swings

1 skin the cat w/10 sec hold

Metcon (AMRAP – Reps)

AMRAP in 2 min:

ghd sit ups

rest 1 min, then:

AMRAP in 2 min:

russian twist #45/35 (1,1,2,2,etc)

rest 1 min, then:

AMRAP in 2 min:

alt sit ups

Can start wherever you want but must stay in order after

score is total reps added together

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 min:

5 over the bar burpees

5 t2b

5 hang snatch #95/65 mrx#75/45

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April
19
2016

Grace

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Warm-up

3 rounds:

4 C&J #105/65 mrx/grx #75/45

rest 30 sec in between

then,

400m jog

3 sets of 5 should press (3 sets of 5 reps)

shoulder press (80% 1RM)

5-5-5

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

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