Workout of the Day

March
31
2017

Spring break detox

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

If you have a chance come out tomorrow from 9am – 4pm to support a great cause at CrossFit Alabaster! Dustin, Matt and Jaden will also be competing so come cheer them on!

Metcon (Time)

2 person team:

For Time:

400m run with slam ball #30/20 (first partner runs then next)

50 squats

40 slam balls #30/20

30 pull ups

20 tire flips

10 hand release burpees

250m run with slam ball (first partner runs then next)

50 lunges

40 slam ball cleans #30/20

30 knees to elbow

20 tire flips

10 hand release burpees

400m run together

Anytime during WOD must complete 10 rope climbs (10 ring rows for each rope climb)

can split reps up anyway you want

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March
30
2017

Redwood

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Open gym tomorrow from 9 -11am.

Warm-up

10 lunges

15 back extensions

15 ghd sit ups

30 double unders

Deadlift (3 x 3 reps ME)

Metcon (Time)

For Time:

10-8-6-4-2 reps of:

deadlifts #225/155 mrx#185/125

30-25-20-15-10 reps of:

alt sit ups

after each rd do 20 double unders (lateral jumps)

15 min time limit

RX+

#315/225

ghd sit ups

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March
29
2017

Pumped up

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Warm-up

10 box step ups

10 pull ups

10 burpees

30 cal row

Bench Press (3 x 3 reps ME)

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 min:

5 box jumps #24/20 mrx# step ups

6 barbell rows #95/65 mrx#85/55

7 barbell push ups

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March
28
2017

Spring Fever

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Warm-up

Coaches choice

Metcon (Time)

6 RFT:

250m run or 300m row

10 t2b

15 hang snatches #75/55

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March
27
2017

Back to the basics

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Warm-up

250m run or row

5 strict pull ups

10 goblet squats

15 back extensions

Metcon (No Measure)

EMOM for 8 min:

3 power cleans

3 front squats

3 jerks

75% of 1RM C&J

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 min:

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

7 burpees

9 wall ball #20/14

RX+

155/105

#30/20 wall ball 10’9′

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March
26
2017

Helen on the Row

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Shoulder Press (3 x 3 reps at ME weight )

Metcon (Time)

3 RFT:

400m row

21 kb swings #53/35

12 pull ups

15 min time limit

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March
24
2017

Rewind

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Open gym 8:30am – 10:30am. If your not doing 17.5 then 2 person team Wod will start at 9am.

Metcon (Time)

4 RFT:

10 pull ups

20 slam balls #20/30

30 alt sit ups

20 push ups

10 tire flips

250m run

1 person working at a time but can split reps however you want

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March
23
2017

17.5 Open WOD

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Tonight at 5:30 pm Stephanie T vs Chris W go head to head for the final Open workout!

Unless you are signed up for the Open this will be a 25 min time cap so we can do heats.

Warm-up

30 double unders

15 ring rows

30 cal row

15 squat jumps

CrossFit Games Open 17.5 (Time)

10 rounds for time of:

9 thrusters 95# / 65#

35 double-unders

*40 minute time cap

CrossFit Games Open 17.5 Masters 55+ (Time)

10 rounds for time of:

9 thrusters 65# / 45#

35 double-unders

*40 minute time cap

CrossFit Games Open 17.5 Scaled (Time)

10 rounds for time of:

9 thrusters 65# / 45#

35 single-unders

*40 minute time cap

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March
22
2017

Team Thursday

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Conrad will be going head to head with himself tonight:) There might be 1 or 2 others joining him.

Friday night lights battling for 2nd place within gym is Stephanie T agaisnt Chris Wade at 5:30pm.

Warm-up

250m run

5 strict pull ups

10 hand release push ups

15 goblet squats

15 russian kb swings

Metcon (AMRAP – Rounds and Reps)

2 person team:

AMRAP in 7 min:

7 kb swings #53/35

7 hand release burpees

rest 2 min, then:

AMRAP in 7 min:

7 wall ball #20/14

7 hang cleans #75/55

1 person does entire round then alternate until time is up

14 extra reps equals 1 round

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March
21
2017

Fresh Air

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Warm-up

250m run or row

10 toes through rings

15 back extensions

30 double unders

Metcon (Time)

5 RFT:

10 Power snatches #95/65 mrx#85/55

10 box jump overs mrx# step overs

400m run

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