Workout of the Day

April
30
2017

Heartbreak Kid

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Warm-up

250m run or row

10 goblet squats

15 back extensions

30 double unders

Front Squat (5 x 1 reps @ 95% 1RM)

Heartbreak Kid (Time)

3 RFT:

10 front squats #185/135 mrx#135/95

20 c2b pull ups mrx# pull ups

50 double unders

12 min time limit

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April
27
2017

Keep on Pushing

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Open gym 9 -11 am tomorrow. Team Wod at 9:30am.
If you get a chance swing by Crossfit OTM to for a good fundraiser and to watch a few of our athletes compete in Tuff Love. I think it runs from 9am – 2pm.

Warm-up

400m run

15 hollow rocks

10 push ups

5 ring dips

Split Jerk (Establish 1 RM split jerk from rack)

Metcon (Time)

2 RFT:

10 deadlifts #225/155 mrx#185/125

15 hspu (modified hspu on box or bench)

20 ring dips

25 mb sit ups #20/14

30 barbell push ups

15 min time limit

RX+

# 275/185

stict hspu

ghd sit ups

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April
26
2017

Gluetonitis

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Warm-up

250m run

10 goblet squats

15 back extensions

30 double unders

Back Squat (6 x 4 reps @ 80% 1RM)

Please get to class 10-15 min early for those that can and starting warming up to get to your 80%.

Metcon (AMRAP – Rounds and Reps)

AMRAP in 8 min:

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

4 wall ball #20/14

16 double unders

RX+

#115/85

#30/20 wall ball 10′

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April
25
2017

Scorcher

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Warm-up

400m row

10 toes through rings

10 box step ups

15 mb cleans #20/14

Metcon (Time)

For Time:

20 power cleans #115/85 mrx #95/65

15 toes to bar

10 box jumps #24/20 mrx# step ups

15 power cleans #135/95 mrx#105/75

15 toes to bar

10 box jumps

10 power cleans #165/115 mrx#115/85

15 toes to bar

10 box jumps

5 power cleans #185/135 mrx#135/95

15 toes to bar

10 box jumps

30 min time limit

RX+

#135/95

#165/115

#205/145

#235/165

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April
24
2017

Max Effort to Recovery

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

I am very proud and impressed at all the PR’s in “Fran” today as over 75% of people did! I haven’t Pr’d Fran in 3 years so if you didn’t learn from it and you most likely will next time so don’t get discouraged from it. I have learned you have good days and bad ones but you can learn from everyone so look at the positives and keep working to get better!

Warm-up

Coaches choice

Metcon (AMRAP – Reps)

AMRAP in 4 min:

400m run then with remaining time do:

ME Power snatches #75/55

rest 2 min, then:

AMRAP in 4 min:

400m row then with remaining time do:

ME over the bar burpees

rest 2 min, then:

AMRAP in 4 min:

400m run then with remaining time do:

ME straight leg sit ups

rest 2 min, then:

AMRAP in 4 min:

400m row then with remaining time do:

ME kb swings #53/35

score is total number of ME reps of all AMRAP’s.

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April
23
2017

Fran

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Warm-up

30 cal row

15 back extensions

15 goblet squats

10 strict pull ups

Front Squat (4 x2 reps @ 90% 1RM)

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
10 min time limit

This is suppose to be an all out workout so if you dont think you can do in under 10 min scale down to apprioriate weight

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April
20
2017

Jenna’s Good Bye

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

This will be Jenna Sanders last day at Ignite as she got a new job and will moving to Charlotte. We will miss you Jenna and wish you the best of luck with your future as we know it will be bright!!!!

Open Wod tomorrow from 9-11am. Team Wod at 9:30am.

Warm-up

250m run or row

5 strict pull ups

10 burpees

15 russian kb swings

Bench Press (Establish a 1RM)

Metcon (AMRAP – Reps)

AMRAP in 12 min:

ascending ladder:

2-4-6-8 etc… reps of:

hand release burpees

wall ball #20/14

kb swings #53/35

Do 2 reps of each 1st rd, 4 reps 2nd rd and keep increasing by 2 reps each rd until time runs out.

RX+

#30/20 wall ball 10′

#70/53 kb

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April
19
2017

Settle Down

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Warm-up

50m run forward, 50m backwards

10 kb goblet squats

15 back extensions

25 double unders

Back Squat (6 x 5 reps @75% 1RM)

If you take along time to warm up for back squat you might want to get here a little early and start warm up.

Metcon (AMRAP – Rounds and Reps)

AMRAP in 4 min:

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

20 double unders

rest 1 min, then continue another 4 min AMRAP where you finished 1st one.

RX+

#115/85

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April
18
2017

Middle of the Road

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Warm-up

250m row

10 box step ups

10 k2e

30 double unders

Metcon (No Measure)

3 rounds:

10 alt strict toes to opposite hand

20 ghd sit ups

30 mb crunches #20/14

1 min plank hold

Metcon (Time)

3 RFT:

25 cal row

20 toes to bar or ghd sit ups

15 over the box jumps mrx# step overs #24/20

15 min time limit

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April
17
2017

Every Rep Counts

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Warm-up

Coaches choice

Muscle-ups (ME ring muscle ups)

If you can’t do muscle ups do c2b pull ups and pull ups if can’t do c2b pull ups.

Metcon (Time)

For Time:

800m run buy in:

10 rounds:

5 pull ups

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

7 barbell push ups

400m run cash out

subtract 5 sec for each ME muscle up performed. 2 sec per c2b performed and 1 sec per pull up performed from time in WOD.

RX+

c2b pull ups

#135/95

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