Workout of the Day

August
31
2016

Annie Bell

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Warm-up

Coaches Choice

Metcon (Time)

3 RFT:

15 ghd sit ups (half ghd or st leg sit ups)

20 alt sit ups

30 russian twist #45/35

15 time limit

5 minutes after last person finishes do WOD

start on alt sit ups if not RXing

Annie Bell (Time)

For Time:

50-40-30-20-10 reps of:

double unders

sit ups

after each set of both do 15 kb swings #53/35

RX+

#70/53 kb

20 min time limit

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August
30
2016

Dead on the Run

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

There will be just one WOD on Labor Day next week at 9:30am.

Warm-up

250m run

3 wall climbs

15 goblet squats

20 alt stiff leg one legged deadlifts (touch ground with both hands and get back leg parallel to ground)

Metcon (Time)

For Time:

400m run

40 wall ball #20/14 10’9′

5 deadlifts #155/105 mrx#135/85

10 hspu (shoulder press)

400m run

30 wall ball

10 deadlifts

10 hspu

400m run

20 wall ball

15 deadlifts

10 hspu

400m run

10 wall ball

20 deadlifts

10 hspu

30 min time limit

New members do 250m runs

25,20,15,,10 wall ball #14/10

5, 10,10,10 deadlifts

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August
29
2016

Ring Master

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Warm-up

20 cal row

10 ring dips

10 pull ups

2 skin the cats

Muscle-ups (max unbroken)

If you cant do ring muscle up do max pull ups

Pull-ups (max unbroken)

Metcon (Time)

5 RFT:

20 hang power snatch #75/55 mrx#65/45

15/12 cal row

10 pull ups

5 ring dips

RX+

In place of pull ups and ring dips

do 5/4 ring muscle ups followed by 5 ring dips on same rings as you did muscle ups

25 min time limit

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August
28
2016

Rumpshaker

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Warm-up

250m run

5 strict pull ups

10 burpees

15 squat jumps

Front Squat (3 x 5 reps (avg weight of 3 sets))

Metcon (AMRAP – Reps)

0-3 min do following:

15 squat cleans #115/85 mrx#95/65

15 toes to bar

15 otb burpees

if you complete within 3 min rest remainder then,

3-6 min do following:

13 squat cleans #135/105 mrx#115/75

13 toes to bar

13 otb burpees

if you complete within 3 min rest remainder then,

6-9 min do following:

11 squat cleans #185/145 mrx#135/95

11 toes to bar

11 otb burpees

if you complete within 3 min rest remainder then,

9-12 min do following:

9 squat cleans #225/165 mrx#155/105

9 toes to bar

Me otb burpees

New members perform power cleans and knees above hips and scale weight accordingly

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August
25
2016

RICE

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Yoga tonight at 5:30pm!!
No Open gym this week as most of us will be at Urban Purpose. If you can please come support and run 5k if you can as it is for a great cause.
We might have Open gym Sunday as I will keep you updated!

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 min:

10 lunges

12/10 cal row

10 squats

10 gs push ups

Metcon (No Measure)

ROMWOD

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August
24
2016

Rumble

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Warm-up

250m run

5 strict pull ups

10 gs push ups

30 double unders

Bench Press (3 x 5 reps (all 3 set must be same weight))

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 min:

6 alt knees to elbow

6 sdhp #95/65 mrx#75/45

6 barbell floor chest press #95/65 mrx#75/45

18 double unders (lateral jumps)

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August
23
2016

Run with Balls

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Warm-up

250m row

10 ghd sit ups

15 walking lunges

15 russian kb swings

Metcon (Time)

For Time:

800m run

60 straight leg sit ups w/ wall ball #20/14

45 kb swings #53/35

30 ghd sit ups

15 burpees

400m run w/ wallball #20/14

15 burpees

30 ghd sit ups

45 kb swings

60 st leg sit ups with wall ball

400m run

35 min time limit

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August
22
2016

LinChpin 729

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Warm-up

Metcon (Time)

For Time:

21 thrusters #95/65 mrx#75/55

21 pull ups

18 squat snatch

18 pull ups

15 thrusters

15 pull ups

12 squat snatch

12 pull ups

9 thrusters

9 pull ups

6 squat snatch

6 pull ups

3 thrusters

3 pull ups

30 min time cap

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August
21
2016

Clean with a Purpose

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Warm-up

10 t2b

15 squat jumps

30 cal row

Clean (1 rep max (can be squat or power))

Metcon (AMRAP – Reps)

4 rounds of each with a continous running clock

30 seconds work, 30 seconds rest

burpee box jump overs #20

wall ball #20/14

cal row

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August
18
2016

Cardio Strength

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Yoga tonight at 5:30pm.

Open gym will be Saturday from 3pm – 5pm this week because of local competition. There is a chance someone might open up gym Sunday also so I will keep you posted.

Good Luck to the athletes competing Saturday at CrossFit Irondale. If you can come out to watch that would be great as event starts around 9am and will last till about 1pm or so.

Front Squat (3 sets of 2 reps (95% 1RM))

Metcon (AMRAP – Rounds and Reps)

AMRAP in 6 min:

4 power snatches #95/65 mrx#75/45

6 front squats

24 double unders (lateral jumps)

rest 2 min, then take off where you finished from

AMRAP in 4 min:

4 power snatches

6 front squats

24 double unders

RX+

#115/85

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