Workout of the Day

July
31
2017

Diane

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Warm-up

Coaches choice

Deadlift (4 x 3 reps of 1RM @ 85%)

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

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July
28
2017

2 person team Wod 7/29/17

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Open gym 9 – 11am. Team Wod at 9:30am.

Metcon (AMRAP – Reps)

2 person team Wod:

AMRAP in 5 min:

ME cal row

while partner does barbell static hold at waist #95/65

ME barbell row #95/65

while partner does static hand from bar

ME slam balls #30/20

while partner does wall sit

ME slam ball sit ups #30/20

while partner holds a plank

score is total number of reps of ME in movements

can split reps however you want as long as partner is in hold

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July
27
2017

Chasing Excellence

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

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

Metcon (AMRAP – Reps)

AMRAP in 3 min:

400m run buy in, then:

ME hspu

rest 2 min

AMRAP in 3 min:

400m run buy in, then:

ME ring dips or ghd sit ups

rest 2 min

AMRAP in 3 min:

400m run buy in, then:

ME hang power snatches #95/65 mrx # 75/55

rest 2 min

AMRAP in 3 min:

400m run buy in, then:

ME ss push ups (chest to ab mat)

RX+

strict hspu

#115/85 hang snatch

chest to floor push ups

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July
26
2017

Bring Sally up

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Happy birthday coach Conrad!!!
Get warm up than back squat to song “Bring Sally Up”. Rx weight for this is #135/95 scaled is #95/65.

Warm-up

250m run

10 back extensions

15 goblet squats

Bring Sally Up (Weight)

Choose weight that you think you can successful complete all back squats to Bring Sally Up (appr 30 squats)

Front Squat (4 front squats/ rerack then 8 back squats )

3 sets at 80% 1RM front squat (no pause)

Metcon (AMRAP – Rounds and Reps)

AMRAP in 5 min:

5 thrusters #95/65 mrx#75/55

5 front squats #95/65 mrx#75/55

5 back squats #95/65 mrx#75/55

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July
25
2017

Waterfall

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

If you are doing scaled version at Mayem on Mountain do those movements instead.

Metcon (Time)

For time:

50 double unders

15 c2b pull ups mrx#pull ups

20 wall ball #20/14

15 toes to bar

20 kb swings #53/35

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

20 oh squats #115/85 mrx#95/65

15 over the box jumps

20 kb swings

15 toes to bar

20 wall ball

15 c2b pull ups

50 double unders

20 min time cap

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July
24
2017

Pull and Push

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Warm-up

“Roxanne”

Bench Press (Establish a 1RM)

Metcon (Time)

3 RFT:

400m row

15 burpees onto 25lb plate

10 min time cap

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July
23
2017

Grace

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Warm-up

30 cal row

15 back extensions

10 goblet squats

5 burpees

Metcon (No Measure)

Clean and jerk skill work:

E2mom for 12 min:

1 squat clean

1 hang squat clean

1 high hang squat clean

1 push press

1 push jerk/ split

1RM C&J 60%. 65%,70%,75%,80%

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

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July
20
2017

Lift to Live

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

There will be no partner Wod on Saturday as all coaches will be a the Magic City Brawl charity competition but the gym will be Open from 9am – 12pm if anyone wants to come make up a Wod or lift. If your can try to come to Forge Fitness and support a great cause and cheer on you teammates from 9am till about 1pm.

Warm-up

Coaches choice

then

2 person team inch worm race

Deadlift (3 x 5 reps @ 80% 1RM with 2 second decent)

Metcon (AMRAP – Reps)

AMRAP in 3 min:

5 deadlifts #185/135 mrx#155/105

10/8 cal row (counts as 10 reps for both)

15 double unders (lateral jumps)

rest 1 min and add weight:

AMRAP in 3 min:

5 deadlifts #205/155 mrx#185/135

10/8 cal row

20 double unders

rest 1 min and add weight:

AMRAP in 3 min:

5 deadlifts #255/185 mrx#205/155

10/8 cal row

25 double unders

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July
19
2017

Back to back

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Warm-up

30 cal row

20 lunges

10 goblet squats

5 toes through rings

Front Squat (1 front squat w/ 2 sec pause/ 2 back squats )

4 sets: 1 front squat w/ 2 sec pause/ rerack 2 back squats

90% 1RM front squat

Metcon (AMRAP – Reps)

AMRAP in 8 min:

ascending ladder:

2 power snatches #115/85 mrx#95/65

2 toes to bar

4 power snatches

4 toes to bar

6 power snatches

6 toes to bar

etc….

increase by 2 reps on each movement

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July
18
2017

2 person team Wednesday

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Pizza Game (No Measure)

Everyone holds ab mats up and tries to knock others out of each others hands. If you drop yours do 5 squats 1st time, 5 burpees 2nd time then repeat each time for a total of 5 minutes.

Metcon (Time)

3 RFT:

250m run

20 kb swings #53/35

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

5 wall climbs

250m run

20 kb sdhp #53/35

15 ghd sit ups or 25 straight leg sit ups

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