Workout of the Day

November
30
2016

Red Tides

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

Metcon (AMRAP – Reps)

AMRAP in 1 min, 3 rds:

bench press #115/85 mrx#95/65

pull ups

box jumps mrx# step ups #24/20

ring dips

barbell rows #115/85 mrx#95/65

Can start at any station but must stay in order after

Each round start at next station you started round with

rest 1 min between each stations

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November
29
2016

RTR (Ripped, Tone and Ready)

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

Metcon (No Measure)

3 Rounds:

1 min plank

30 sec side plank each side

15 hollow rocks

30 mb crunches #20/14

Metcon (Time)

For Time:

10 cleans and 1 jerk #95/65 mrx#85/55

20 double unders (3 x singles)

8 cleans and 1 jerk

#115/75 mrx#95/65

20 double unders

6 cleans and 1 jerk #135/95 mrx#105/75

20 double unders

4 cleans and 1 jerk #155/105 mrx#115/85

20 double unders

2 cleans and 1 jerk #185/135

mrx# 135/105

20 double unders

*cleans can be power or squat

15 min time cap

RX+

115/85

145/105

165/115

215/155

245/175

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November
28
2016

Tidal Wave

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

The Ignite Christmas Party is December, 17th at 6:30pm- till. It will be at our house again and you can bring your significant other. Hope everyone can stop by as we will have some appetizers, refreshments, karaoke and more!

Back Squat (4 x 4 reps @ 80-85%)

Take average of weight of 4 sets

Metcon (AMRAP – Reps)

AMRAP in 4 min:

250m run or row

ME wall ball #20/14

rest 1 min

AMRAP in 4 min:

400m run or row

ME kb swings #53/53

rest 1 min

AMRAP in 4 min:

250m run or row

ME toes to bar

Score is ME reps total of all 3 movements after run or row

RX+

#25/16 wall ball 10′

#70/53 kb

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November
27
2016

High Tide

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

Warm-up

30 cal row

20 lunges

10 pull ups

5 burpees

2 skin the cats

Split Jerk (1 RM from the rack )

Metcon (Time)

For Time:

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

push press #95/65 mrx#85/55

over the bar burpees

hang power snatch #95/65 mrx#85/55

ring push ups to ab mat

RX+

#115/85

15 min time cap

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November
25
2016

Turkey aftermath

Posted by Shane, 7:00 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:

ME hang cleans #95/65

one person has to be hanging from bar while other performs

AMRAP in 5 min:

ME box jump overs/ step overs

one person performing wall sit

AMRAP in 5 min:

ME kb swings #53/35

one person performing barbell hold in front at hips #95/65

AMRAP in 5 min:

ME push press #95/65

one person performing oh barbell hold #95/65

AMRAP in 5 min:

ME burpees

Can split up any reps as long as one is performing hold. Then ME burpees are performed any reps but only 1 at a time.

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November
24
2016

Free for All

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

1 class today at 9:30am. The gym will also be open at 3pm if anyone want to do Wod or somethng else.

Metcon (Time)

For Time:

400m run

50 lunges

40 alt sit ups

30 slam balls #30/20

20 thrusters #95/65 or alt pistols

10 hspu

800m run

50 squats

40 ghd sit ups

30 slam balls

20 thrusters or alt pistols

10 strict pull ups

400m run

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November
22
2016

Thankfulness

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

Class times today are as follows:
5:30am, 8:15am, 9:30am, 12:15pm, 4:30pm & 5:30pm
We will leave gym open if you want to make up a workout or lift in between classes.

Thursday – closed “Happy Thanksgivings”!
Friday – 1 class only at 9:30am.
Saturday – Open gym 8:30-10:30am. Team Wod 9:30am.

Warm-up

250m run

10 good mornings w/ bar

15 back extensions

20 one leg stiff legged deadlifts (touch floor with both hands 10 each side)

Deadlift (Establish 1 rep max)

Metcon (AMRAP – Reps)

AMRAP in 14 min:

60 cal row

50 toes to bar

40 wall ball #20/14

30 deadlifts #185/135 mrx#135/95

20 kb goblet squats #53/35

10 bar muscle ups (10 ring rows, 10 ring dips)

RX+

wall ball #30/20 10′

deadlifts #225/155

one arm oh kb squats #53/35 (10 each side)

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November
21
2016

Pump and Run

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

Warm-up

“Roxanne’

Bench Press (3 sets of ME rep at 10lbs more than last week)

Metcon (Time)

Min 0 – 5 perform 25 hand release burpees and then run 400m or row 450m (write down time)

and with remainder of 5 min rest

Min 5-10 do amrap of:

5 c2b pull ups mrx# pull ups

10 chest to floor push ups

15 kb swings #53/35

Min 10-15 perform 25 hand release burpees and then run 400m or row 450m (write down time)

Your score will be total time of combined burpee/run or row minus total reps of Me reps of pu,pu, kb

example: total time for both burpee/ run was 6:30 but had 4 rds(120 reps or 2 min) for pu, pu,kb so time will be 4:30.

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November
20
2016

Strong Lifts

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

Congratulations to Lauren Earl and Tia Henry for winning 1st place overall in the “Downtown Throwdown” this past weekend.

Holiday schedule this week:

Mon – normal hours
Tue – normal hours
Wed – 5:30am, 8:15am, 9:30am, 12:15pm, 4:30pm and 5:30pm
Thur – closed “Happy Thanksgivings”!
Fri – one class at 9:30am. No Yoga.
Sat – Open gym 8:30am – 10:30am.

Warm-up

250m row

5 strict pull ups

10 goblet squats

15 back extensions

2 front squats/ rerack 4 back squats (3 x 2 front squats for score)

3 sets of:

2 front squats rerack 4 back squats 90% of 1RM front squat

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 min:

5 clean and jerk #95/65 mrx#85/55

4 squat snatch

3 thrusters

Rx+

#135/105

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November
17
2016

Barbell toss up

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

Remember we are going to attempt the Mannequin challenge at 4:30pm tonight so please be on time.

Yoga tonight at 5:30pm.

Open gym tomorrow from 8:30am- 10:30am.
Partner Wod at 9:30am.

Metcon (AMRAP – Reps)

Me double unders in 3 minutes

Metcon (Time)

For Time:

25 hspu or shoulder press are Rx

50 push press #115/75 mrx#95/65

75 front squats #115/75 mrx#95/65

25 ring dips

50 power cleans #115/75

mrx#95/65

75 pull ups

Emom do 10 double unders

*Can start anywhere and partition reps any way you want

RX+

#135/95

c2b pull ups

strict hspu

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