Workout of the Day

May
31
2016

Core to extremity

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Warm-up

250m run

10 burpees

20 lunges

Metcon (No Measure)

3 rounds:

10 barbell roll outs

20 ghd sit ups

30 russian twist #45/35

Metcon (Time)

4 RFT:

15/12 cal row

15 t2b

25 kb swings #53/35

20 min time limit

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May
30
2016

Activation

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Thank all of you for a great turnout for
“Murph”! Hope you all had a great time at WOD and at pool if you came.

Remember tomorrow starts CrossFit Kids so please let us know if your child or someone is interested today as we need at least 8 to make a class.

Warm-up

Coaches choice

overhead squat (1 x 1)

Establish 1RM OH squat

Metcon (AMRAP – Rounds and Reps)

AMRAP in 8 min:

3 squat snatch #135/95 mrx # 115/75

5 power cleans

7 jerks

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May
29
2016

Murph

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

There will be 1 class at 9:30am and freinds/ family are welcome to come.
Everyone who is doing Murph please hydrate very good tonight!

I huge thanks to all the Veteran’s who have and who are currently serving this great country! We know without you we would not be free country to live in!

Please confirm in next day or so If you have a kid that is going to start CrossFit Kids on this Wednesday as we need at least 8-10 kids to make it work.

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
Can partition inside work in any rep scheme

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May
26
2016

Geaux all out

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

CrossFit kids starts next Wednesday so if you haven’t reserved a spot please do so tomorrow of Monday.

Memorial day weekend we will be closed this Saturday and have just 1 class for our annual “Murph” Hero Wod at 9:30am! You are welcome to bring family and friends for free and we can scale WOD if they havent done CrossFit!

Warm-up

pvc pipe/ box jump game

Metcon (AMRAP – Rounds and Reps)

AMRAP in 15 min:

4 alt pistols

8 over the box jump overs/ step up overs #24/20

4 deadlifts #225/155 mrx# 185/115

emom starting at 1 min do 10 unbroken double unders (lateral jumps)

Rx +

box jump/ step overs #30/24

deadlifts #255/ 165

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May
25
2016

The Met

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Bench Press (3 x 8)

Bench Press

3 sets of 8 reps 75% 1RM

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 min:

4 ring dips

6 c2b pull ups

8 kb swings #53/35

Rx +

ring muscle up then 3 ring dips

#70/53 kb

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May
24
2016

SEC run

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

We will be closed this Saturday for Memorial Day weekend and have just 1 class Monday at 9:30am for our annual “Murph” WOD. Also a few of us will head over to Lake Cyrus to go swimming if your interested please let me know.

Please sign up for CrossFit kids classes by this Friday if your interested as classes will start Wednesday the 1st of June.

Warm-up

250m run

5 strict pull ups

10 burpees

15 slam balls #30/20

Metcon (AMRAP – Reps)

In 4 min complete:

400m run

me hang power cleans #115/85 mrx # 95/65

rest 1 min

In 4 min complete:

400m run

me alt sit ups 1,1,2,2

rest 1 min

In 4 min complete:

400m run

me over the bar burpees

rest 1 min

In 4 min compete:

400m run

me power snatches #115/85 mrx # 95/65

score is reps completed on each movement after run

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May
23
2016

Delta

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Warm-up

400m run

5 strict hspu

10 toes through rings

15 squat jumps

Shoulder Press (1 rep max)

Metcon (AMRAP – Reps)

AMRAP in 4 min: 3 rounds

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

2 toes to bar

4 push press

4 toes to bar

6 push press

6 toes to bar

etc….

add 2 reps each time

rest 1 min between each and then continue where you finished

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May
22
2016

Death by Wall ball

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Warm-up

30 cal row

15 goblet squats

15 back extensions

Front Squat (1 rep max)

Death by Wall ball (AMRAP – Rounds and Reps)

Emom for as long as possible:

1 wall ball #20/14 first min

2 wall ball second min

3 wall ball third min

4 etc…..

continue to add 1 rep each min until you can not complete reps needed for that min

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May
19
2016

Dead and Gone

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

This is the last week of strength cycles and we will do 1RM on atleast 2 of them next week so get ready for some PR’s!

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

Deadlift (8-5-3)

8 @ 80% 1RM, 5 @ 85% 1RM, 3 @ 90% 1RM

Metcon (AMRAP – Reps)

Tabata mix:

row cal

(ctf) chest to floor push ups

box jumps #24/20

Power hang snatch #75/55

rest 1 min between each

score is lowest round of each movement added together

Can start at any station but most stay in order after

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May
18
2016

Scream and Shoot

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Warm-up

100m shuttle sprint, 50m forward, 50 backwards

10 strict pull ups

20 unbroken du (5 attempts

2 skin the cat

Shoulder Press (3 sets of 2 reps)

2-2-2 (95% 1RM)

Metcon (Time)

For Time:

10-8-6-4-2 reps

Clean & Jerk #135/95 mrx #115/75

10-20-30-40-50 reps of double unders (lateral jumps)

10 c&j

10 du

8 c&j

20 du etc..

12 min time cap

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