Workout of the Day

September
30
2016

It takes two to make a thing go right

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Open gym from 8:30am – 11am.
Two person team Wod at 9:30am.

Metcon (AMRAP – Reps)

AMRAP in 25 min:

2 tire flips

2 wall climb (2 bear crawls)

10 burpees

10 sdhp #75/55

10 straight sit ups

1 rope climb (10 ring rows)

400m run (can be split up as a 250m and 150m) counts as 40 reps

4 tire flips

4 wall climbs

20 burpees

20 sdhp

20 st leg sit ups

2 rope climbs

400m run

etc…..

can be split up in any rep scheme but only 1 person working at a time

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September
29
2016

Hamstrings and Glutes

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Yoga tonight at 5:30pm.
Open gym tomorrow from 8:30am – 11:00am.
Team Wod at 9:30am.

Back Squat (4 x 4 all at same weight)

4 x 4 reps at 85% 1RM

Metcon (Time)

For Time:

30 deadlifts #185/135 mrx#135/95

30 oh lunges #45/35

30 double unders

20 deadlifts

20 oh lunges

40 double unders

10 deadlifts

10 oh lunges

50 double unders

18 min time limit

new people:

20 dl

20 lunge

30 singles

15 dl

15 oh lunges

40 singles

10 dl

10 lunge

50 singles

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September
28
2016

Back and Forth

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Warm-up

Coaches choice

Bench Press (3x me (average of 3 sets))

3 sets of ME reps @ 85%

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 min:

15/12 cal row

10 toes to bar

15 barbell push ups

10 ghd sit ups

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September
27
2016

Feels so Good

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Warm-up

Coaches choice

Metcon (Time)

5 RFT:

10 power cleans #135/95 mrx#115/75

15 wall balls #20/14

250m run

RX+

185/135

#25/16 wall ball 10′

new members

5RFT:

5 power cleans

10 wall ball

250m run or row

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September
26
2016

Jerk and Jump

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Warm-up

10 ghd sit ups

10 squat jumps

10 box step ups

10 squat jumps

250m run

shoulder press/ push or split jerk (4 push or split jerks)

3 rounds:

2 shoulder press/ 4 push or split jerks (increase weight each set)

score is heaviest completion of set

Metcon (Time)

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

push press #115/75 mrx#95/55 (no jerk)

kb swings #53/35

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

burpees box step or jump overs #24/20

ring dips

10 push press

10 kb swings

1 burpee box over

1 ring dip

etc….

20 min time limit

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September
25
2016

Grip it Tight

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Warm-up

5 strict pull ups

10 back extensions

25 cal row

EMOM for 8 min: (2 x 2 each 2 min)

EMOM for 8 min: 60,70,75,80% 1RM squat snatch

2 reps of squat sntach

change weight out every 2 min
record last 2 reps of successful lift

Metcon (AMRAP – Rounds and Reps)

AMRAP in 9 min:

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

30 front squats

30 pull ups

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September
23
2016

Saturday fun

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Open gym 8:30am – 10:30am.
2 person team wod at 9:30am.

Metcon (AMRAP – Reps)

AMRAP in 5 min each station.

cal row

alt sit ups

hang cleans #95/65

100m sprints (counts as 10 reps each)

mb cleans #20/14

with a continuous clock (25 min)

can start at any station but must stay in order after

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September
22
2016

All of the Rest

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Yoga tonight at 5:30pm.
Open gym tomorrow from 8:30am – 10:30am.
Team Wod at 9:30am.

I will probably open gym on Sunday for an hour or so around 5:00pm for us to redo comp wods but will be open for you to workout.

Warm-up

400m run

10 alt one leg stiff leg deadlifts bodyweight

15 goblet squats

Bench Press (3 x 5 reps 80-85% 1rm)

Metcon (AMRAP – Reps)

0-5 minutes performing following:

50 wall ball #20/14 buy in, then:

Me reps of:

12 deadlifts #185/135 mrx #155/105

12 burpees over the bar

rest 2 min, then:

7-11 minutes:

35 wall ball buy in, then:

ME reps of:

9 Deadlifts #225/155 mrx#185/135

9 otb burpees

rest 1 min, then:

12-15 min:

25 wall ball buy in, then

Me reps of:

6 deadlifts #275/185 mrx#205/165

6 otb burpees

score is total reps of deadlifts and otb burpees after wall ball

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September
21
2016

L.B.

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Happy Birthday Leslie Black!

Those that are competed in Wodapalooza online competition can do those WOD’s which are following:

Find a 6 rep max bear complex unbroken:

Clean (any style)
Front squat (can do squat clean)
shoulder to overhead (can do thruster)
back squat
back to overhead lock out

note time for tiebreaker (video submission required for those competing)

then,

AMRAP in 7 min:

21-15-9 reps of:

deadlifts #185/115
oh squats #95/65

25 double unders after each set

Warm-up

5 toes to bar

10 push ups

15 squat jumps

20 kb swings

25 cal row

Metcon (No Measure)

Core Work:

3 rds:

10 strict toes to bar

20 hollow rocks

30 alt mtn climbers

Metcon (Time)

For Time:

39 alt mtn climbers

39 kb swings #53/35

9 back extensions

22 toes to bar

77 straight leg sit ups

39 slam balls #20/30

39 kb swings

400m run

20 min time limit

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September
20
2016

Better Everyday

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Metcon (No Measure)

EMOM for 3 min:

2 hang snatch pull then 1 squat snatch 65% 1RM

rest 1 min while changing weights

EMOM for 3 min:

2 hang squat snatch pull then 1 squat snatch 70% 1RM

rest 1 min while changing weights

EMOM for 2 min:

2 squat snatch 80% 1RM

Metcon (AMRAP – Reps)

AMRAP in 8 min:

Ascending ladder

2 squat snatch #115/85 mrx#85/55

5 double unders (lateral jumps)

4 squat snatch

10 double unders

6 squat snatch

15 double unders

8 squat snatch

20 double unders

etc…. increase 2 reps in snatch and 5 reps in double unders each rd until 8 min is up

New members just do power snatches at weight instructed by coach

RX+

#135/105

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