Workout of the Day

December
30
2016

Partner ball

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

Open gym 9 – 11am.
Team Wod at 9:30am.

Monday there will be a class at 9:30am and 10:30am but gym will be open until 6:30pm if you want to get a workout in!

Metcon (AMRAP – Reps)

AMRAP IN 20 MIN:

2,4,6.8.10 ETC….

mb cleans #20/14

push ups

slam balls #30/20

ring rows

only 1 person can be working at a time

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December
29
2016

All the Other Stuff

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

Open gym tomorrow from 9 – 11am.
Team Wod at 9:30am.
Yoga starts back next Friday at 5:30pm.

Warm-up

30 cal row

10 box step ups or jumps

15 russian kb swings

20 hollow rocks

Metcon (Time)

For Time:

800m run buy in:

50 ghd sit ups or 100 straight leg sit ups

50 kb swings #53/35

50 box jumps #24/20 mrx# step ups

50 hang power snatches #95/65 mrx#75/45

800m run buy out:

After 800m run can start at any station and go in any order but must complete 50 reps before moving on

30 min time limit

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December
28
2016

Get Ready

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

Warm-up

Coaches choice

Bench Press (Establish 1RM)

Metcon (Time)

For time:

12-9-6 reps of:

Deadlifts #255/165 mrx#185/125

c2b pull ups

ring dips

15 min time cap

Rx+

#315/235

bar muscle ups

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December
27
2016

No Legs

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

Warm-up

250m run

5 strict pull ups

10 burpees

30 double unders

Shoulder Press (4 x 4 reps @ 85% 1 RM)

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 min:

500m row buy in:

6 bar facing burpees

6 shoulder press #95/65 mrx#85/55

18 double unders (3x singles)

RX+

#115/85

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December
26
2016

11.5 Open Wod

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

Compare to 2/6/12

Warm-up

25 cal row

15 squat jumps

5 strict toes to bar

CrossFit Games Open 11.5 (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Power Cleans, 145# / 100#
10 Toes-To-Bar
15 Wall-Ball Shots, 20# / 14#
mrx 55+

#130/75

wall ball #20/10 9′

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December
22
2016

Adam or Eve

Posted by Shane, 7:00 pm

Ignite Fitness Alabama, Ignite Fitness Alabama – CrossFit

Classes today 5:30am, 9:30am and 12:15pm. Sonia is going to do class at 6:15am and Stephanie at 3:45pm also.
Plus Janet is opening gym at 8am Saturday and Conrad will close it at 10:30am for anyone wanting to come on Saturday.
Closed Monday – I wish everyone a Merry Christmas if I dont see you tomorrow!

Bench Press (3 x ME @ 90% 1 RM)

We will get establish a 1RM bench next week either Wed or Thur.

Metcon (AMRAP – Reps)

AMRAP in 3 min:

starting at 0 do 5 over the bar burpees emom

then

ME thrusters #135/95 mrx#115/75

rest 1 min:

AMRAP in 2 min:

start with 5 otb burpees emom

then

ME thrusters #115/75 mrx#95/65

rest 1 min:

AMRAP in 1 min:

start with 5 otb burpess

ME thrusters #95/65 mrx# 85/55

Score is total number of thrusters

RX+

#165/115

#135/95

#115/85

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December
21
2016

Merry Go Round

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

Normal hours today.
5:30am, 9:30am and 12:15pm classes only on Friday. However I think Stephanie might open it up at 4:30pm for a class so stayed tuned.
Closed – Saturday
Closed – Monday

Metcon (Time)

2 person team:

For Time:

100 hang cleans #95/65 mrx#75/55

100 mb sit ups #20/14

100 push press #95/65 mrx#75/55

100 kb hang snatches #53/35 mrx#35/26

100 cal row

Can split reps anyway but must start and stay in order

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December
20
2016

12 Days of Christmas

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

Warm-up

5 strict pull ups

10 push ups

15 squats

30 cal row

12 days of Christmas (Time)

“12 days of Christmas”

Perform like the song. 1st rd do 100m run, 2nd rd do 2 snatches and 100m run, 3rd rd do 3 burpees, 2 snatches, 100m run and so on until 12 rds are complete.

1- 100m run or ring muscle up

2- snatch #95/65

3- burpees

4- pull ups

5- wall ball #20/14

6- toes to bars

7- gs push ups

8- sit ups

9- box jumps #20

10- double unders

11- kb swings #53/35

12- hspu or 400m run

40 minute time limit

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December
19
2016

14.2 Open Wod

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

CrossFit Games Open 14.2 and 15.2 (AMRAP – Reps)

Includes Masters up to 54 years old

0:00 – 3:00

2 Rounds of:

10 Overhead Squats, 95# / 65#

10 Chest-To-Bar Pull-ups

3:00 – 6:00

2 Rounds of:

12 Overhead Squats, 95# / 65#

12 Chest-To-Bar Pull-ups

6:00 – 9:00

2 Rounds of:

14 Overhead Squats, 95# / 65#

14 Chest-To-Bar Pull-ups

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.

3 overhead squats/ 6 front squats (3 x 3)

Perform 3 Oh squats @ 85% 1RM rerack then do

6 front squats

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December
18
2016

2 Girls in 1 day

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

Happy Birthday Jenna!

Holiday schedule:

Mon – Thur normal hours
Friday 5:30am, 9:30am and 12:15pm.

Grace (Time)

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

Metcon (Time)

“Jenna”

For Time:

32 deadlifts #165/115 mrx#135/95

32 toes to bar

12 cleans #165/115 mrx#135/95

19 barbell roll outs

84 double unders or lateral jumps

32 cal row

32 ghd sit ups

RX+

225/155

GHD w/ #20/16 mb
20 min time cap

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