Workout of the Day

May
31
2017

Pec Deck

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Warm-up

400m run with last 50m running backwards

10 burpees

15 ghd sit ups

30 double unders

Bench Press (3 x 5 tempo bench press @ 75% 1 RM )

2 second decent and 1 second hold on chest

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 min:

6 ring dips

12/10 cal row

18 double unders

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May
30
2017

Skill Day

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Warm-up

30 cal row

15 russian kb swings

10 strict toes to bar

5 strict pull ups

Metcon (No Measure)

HSPU progressions

work on HSPU and free standing HSPU for 110 – 15 minutes

Metcon (Time)

5 RFT:

15 toes to bar

5 hspu

15 alt kb hang snatches #53/35 mrx#35/26

5 strict pull ups mrx# c2b pull ups

Rx+

strict hspu

#70/53 kb hang snatches

5 bar muscle ups instead of strict pu

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May
29
2017

Freedom

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Front Squat (Tempo squats 4 x 2 reps @ 90% 1RM)

Metcon (AMRAP – Rounds and Reps)

AMRAP in 4 min:

5 clean & jerks #115/85 mrx#95/65

5 over the bar burpees

rest 2 minutes then start back where you finished

AMRAP in 4 min:

5 clean & jerks

5 over the bar burpees

RX+

#155/105

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May
28
2017

Murph

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Annual Memorial Day “Murph”. Lets welcome a few from the RWB team that will be here participating! We are so thankful for all the military and law enforcement for protecting and keeping this Nation the best place to live!

We will have to heats with the first one at 9:30am and the second one at 10am. There is a chance of rain but that wont stop anyone so be prepared.

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
Can portion inside reps however you want.

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May
26
2017

5/27/17 Open gym

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Remember there will be 2 heat times for “Murph” on Monday for Memorial day at 9:30am and 10am. If you have a 20/14 lb vest and want to wear it bring it as we only have 3 vest.

Metcon (AMRAP – Rounds and Reps)

AMRAP in 20 min:

250m run (25 reps)

10 power cleans #135/95

10 toes through rings

10 hand release burpees

or

AMRAP in 20 min:

250m run (25 reps)

10 Power cleans #155/115

10 hang squat cleans

10 push jerks

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May
25
2017

Close it out

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Therapy South will be set up tonight at Ignite to give free sessions of dry needling and normatic compression gear to help you recover from the Wod’s this week.

Open gym Saturday 9-11am.

Monday for Memorial day we will do our annual “Murph” and have 2 heats at 9:30am and 10am. I believe someone might be doing it around 4 or so also but will confirm later.

Warm-up

Coaches choice

Bench Press (4 x 2 reps @ 90% 1RM)

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 min:

5 box jump overs (can use hands on box like Regionals) #24/20 mrx step overs

6 ring push ups

7 hang power snatch #95/65 mrx#75/55

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May
24
2017

Mental Battle

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Back Squat (4 x 5 @ 85% 1RM)

Metcon (Time)

4 RFT:

In a 4 minute window perform:

20 kb swings #53/35 then run 400m

rest reminder of time

Your score is total time of 4 rounds completed combined without rest included

RX+

#70/53 kb

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May
23
2017

Dead and Alive

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Warm-up

250m row

10 russian kb swings

15 back extensions

20 hollow rocks

Metcon (Time)

5 RFT:

10 deadlifts #225/155 mrx#185/135

15 ghd sit ups or 25 straight leg sit ups (pick one or the other for all rds)

10 cal row

15 wall ball #20/14

RX+

#275/195

30/20 wall ball 10′

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May
22
2017

Catch your breath

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Warm-up

Coaches choice

Double unders (3 sets of max unbroken double unders)

Take 10 min to work on double unders first then

Metcon (AMRAP – Rounds and Reps)

AMRAP in 15 min:

5 pull ups

10 push press #95/65

20 double unders (60 singles)

RX+

strict pull ups

#115/85 push press

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May
21
2017

Rumpshaker

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

*compare to 8/29/16

Each week for next few weeks we will be doing some repeat Wod’s so we can see improvement over last year!

Front Squat (3 x 3 tempo squats @ 90% 1RM)

Metcon (AMRAP – Reps)

0-3 min do following:

15 squat cleans #115/85 mrx#95/65

15 toes to bar

15 otb burpees

If you complete within 3 min rest and add weights

3-6 min do following:

13 squat cleans #135/105 mrx#115/75

13 toes to bar

13 otb burpees

if you complete rest and add weights

6-9 min do following:

11 squat cleans #185/145 mrx#135/95

11 toes to bar

11 otb burpees

if you complete rest and add weights

9-12 min do following:

9 squat cleans #225/165 mrx#155/105

9 toes to bar

me otb burpees

New members perform power cleans and scale weight as needed

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