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)

ā€œ12 days of Christmasā€

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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