Workout of the Day

January
31
2017

Tough Decisions

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

Warm Up (2) (No Measure)

15 Squat Jumps

10 Push Ups

10 Pull Ups

20 Double Unders (20 Singles)

Metcon (Time)

4 RFT:

400m run

4 rounds of “Cindy”

or

5 RFT:

150m run

4 rounds of “Cindy”

Cindy =

5 pull ups

10 chest to floor push ups

15 squats

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January
30
2017

Isabel or Randy

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

If you believe you can do Isabel in under 6 minutes do it but if not do Randy instead.

Isabel (Time)

For Time: 30 Snatches, 135# / 95#

Randy (Time)

For Time:

75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here
#55 for girls RX

Metcon (AMRAP – Reps)

AMRAP in 8 min:

ascending ladder

3 hang power snatches #95/65 mrx#85/55

3 toes to bar

6 hang power snatches

6 toes to bar

9 ”

9″

etc….

increase both movements by 3 reps each round

RX+

#115/85

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January
29
2017

RP baseline test

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

Todays Wod is a test for before and after results of RP challenge. It will test your aerobic capacity but also your ability to recover. After going all out on the 1st round the object is to have 2nd and 3rd round to be as close to 1st as possible.

Warm-up

30 cal row

15 back extenstions

10 russian kb swings

5 burpees

Baseline Test (Time)

3 RFT:

250m row

10 kb swings #70/53 mrx#53/35

10 burpees

10 kb swings

10 burpees

10 kb swings

250m row

rest 5 min between each round

record total time including 10 min rest as score but in comments record how long it took each round

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January
27
2017

Whitten

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

Can perform as a team or individually. Make sure you scale down accordinglly if necessary.

Impressive job on everyone that performed 16.2 yesterday as almost everyone got a PR!

Also remember starting next week there will be no 6:15am class but people can still workout or do extra because it will be considered as Open gym time.

Whitten (Time)

5 Rounds for time:

22 Kettlebell swings, 70#

22 Box jump, 24”

400m Run

22 Burpees

22 Wall-Ball Shots, 20#
In honor of Army Captain Dan Whitten, 28, of Grimes, Iowa, died February 2, 2010
To learn more about Whitten click here

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January
26
2017

16.2 Open Wod

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

Yoga tonight at 5:30 pm.

Open gym tomorrow from 9 – 11am.

Warm-up

Coaches choice

CrossFit Games Open 16.2 (AMRAP – Reps)

4-Minute AMRAP + Bonus Time of:

25 Toes To Bar

50 Double Unders

Squat Cleans*

*Round 1 – 15 @ 135# / 85#

*Round 2 – 13 @ 185# / 115#

*Round 3 – 11 @ 225# / 145#

*Round 4 – 9 @ 275# / 175#

*Round 5 – 7 @ 315# / 205#

Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.
scaled weight

#105/65

#125/75

#155/95

Metcon (No Measure)

Back squat

2 reps at 60%

2 reps at 70%

2 reps at 75%

2 reps at 80%

2 reps at 85%

3 sets of 1 rep at 90%

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January
25
2017

2 and 1

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP in 14 min:

7 slam balls #30/20

7 ghd sit ups or 12 straight leg sit ups

7/6 cal row

2 person team workout, partner goes full round then next one goes

rest 5 min

Metcon (Time)

3 rft:

250m run

20 alt sit ups

25 air squats

15 min time limit

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January
24
2017

Too Legit

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

Warm-up

400m run or row

10 burpees

15 russian kb swings

2 wall climbs

Bench Press (ME @ body weight for guys 75% for girls)

Metcon (Time)

For Time:

25-20-15-10-5 kb swings #53/35

25-20-15-10-5 hand release burpees

10-10-10-10-10 c2b pull ups mrx# pull ups

10-10-10-10-10 ring dips

25 min time limit

RX+

#70/53 kb

5-5-5-5-5 ring muscle ups 4 for girls

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January
23
2017

Activation

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

Metcon (No Measure)

EMOM for 10 min:

Odd min: 65% 1rm squat snatch

1 Squat snatch

1 snatch balance

1 oh squat

Even min:

7 thrusters @ same weight

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 min:

8 alt barbell oh lunges #95/65 mrx#75/45

8 hang cleans

8 push press

RX+

#115/85

hspu instead of push press

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January
22
2017

Fight Gone Bad

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

I hope everyone doing RP challenge have started out well! If your still wanting to purchase templates this will be the last week to get 20% off. If you did bod pod and are not happy with your body fat % I highly recommend you get on a structured eating plan like this if you want to have lasting success!

Also due to lack of attendance from the 6:15am class this will be the last week of it. We will still have Open gym for any who want to do Wod or for others that want to do extra work. If the demand for a 6:15am class develops in future we will be more than happy to start back.

Warm-up

Tabata on rower for 4 rds

10 toes to bar

15 goblet squats

30 double unders

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Womens

14 wall ball

#55 sdhp

#55 push press from rack

If you have done this before start at top and stay in order each round

If its your first time start anywhere you want but must stay in order

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January
20
2017

Thunder and Rain

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

Open gym from 9 – 11am. 2 person team Wod at 9:30am.
RP challange questions and answers talk at 10:30am.

Metcon (Time)

For Time:

100 hang cleans #95/65

75 wall ball #20/14

150 double unders

100 slam balls #30/20

75 push press

every 2 min each teammate do 3 burpees

can split reps up anyway

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