Workout of the Day

August
31
2017

Friday team Wod

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Open gym 9 – 11am tomorrow. Ryan T Bday Wod at 9:30am.

Metcon (Time)

5 RFT:

20 t2b

20 mb partner russian twist #20/14

150m run

20 deadlifts #185/135

20 ghd sit ups or 40 alt sit ups

Can start at any movement but must stay in order after

can split reps however you want but only 1 runs 150m

Overhead Squat (3 x 3 oh squats @ 85% 1RM)

This is opitional if you have time do it though

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August
30
2017

Calm of the Storm

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

This coming up Monday and there will just be one scheduled Wod at 9:30am but we will keep you updated if someone comes up in the afternoon and opens up the gym.

Warm-up

250m run or row

10 toes through rings

20 mtn climbers

30 double unders

Bench Press (4 x 1 rep @ 95% 1 RM)

Metcon (AMRAP – Rounds and Reps)

AMRAP in 5 min:

20 double unders

15 power snatches #75/55

10 box jumps #24/20

rest 2 min, then:

AMRAP of same but start back where you finished from

RX+

#95/65 snatch

#30/24 box jumps

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August
29
2017

Harvey

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Warm-up

Coaches choice

500m Row (Time)

Max Effort 500m Row

Metcon (Time)

For Time:

800m row buy in:

5 rounds of:

10 c2b pull ups mrx# pull ups

10 burpees

10 2 for 1 wall ball #20/14

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

400m row buy out

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August
28
2017

Barbell fun

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Warm-up

250m row

10 toes through rings

15 squat jumps

20 mtn climbers

Metcon (No Measure)

EMOM for 8 min:

1 power clean

1 squat clean

1 hang squat clean

first 4 min 70% 1RM and next 4 min 80% 1RM of Clean

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 min:

5 power cleans #95/65 mrx#75/55

5 squat cleans #95/65 mrx#75/55

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

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

RX+

#135/95

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August
27
2017

Bertram

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Happy Birthday Josh!!!

Warm-up

250m run

10 toes to bar

10 squat jumps

10 burpees

Metcon (Time)

For Time:

32 hand release push ups

32 straight leg sit ups

8 ring muscle ups mrx# ring dips

28 hspu

85 single unders

32 hang snatches #75/55

32 pull ups

can start anywhere and go in any order

32 min time cap

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August
25
2017

Saturday team wod 8/26/17

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

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

Remember tonight at Ignite we will be watching the Mayweather vs McGregor fight and I will have the doors open at 7:30pm. The main event will be around 10:30pm and its just $15 per couple or $10 a person with kids free. Friends and family are welcome also. BYOB but I will have some here and we will order pizza.

Metcon (AMRAP – Reps)

2 person team wod:

AMRAP in 5 min:

1 person does kb static hold #53/35

while other does:

ME hand release push ups

AMRAP in 5 min:

1 person hangs from bar while other does:

ME power snatch #75/55

AMRAP in 5 min:

1 person does wall sit hold while other does:

ME wall ball #20/14

AMRAP in 5 min:

1 person holds plank while other does:

ME russian twist #45/35 1,1,2,2 etc

can split reps and holds however you want

Can go in any order but must stay in order after that

score is total number of reps of ME movements

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August
24
2017

Night before Fight

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

I am going to get the pay-per-view fight of Mayweather vs McGregor this Saturday night which cost $100. I am just going to charge $10 per adult or $15 per couple to take care of the cost and I will have some drinks also but you can bring your own also. The first fights start at around 7 but main event will be around 10:30pm so kids are welcome for free if they can stay up that late.

Front Squat (3 x 3 reps a@ 85%)

Metcon (AMRAP – Rounds and Reps)

AMRAP in 2 min:

5 hang squat cleans #95/65 mrx#75/55

5 ring dips

5 box jump overs or step overs #24/20

rest 1 min and add weight:

AMRAP in 3 min:

5 hang squat cleans #115/85 mrx#95/65

5 ring dips

5 box jump overs or step overs

rest 1 min and add weight:

AMRAP in 4 min:

5 hang squat cleans #135/95 mrx#115/75

5 ring dips

5 box jump overs or step overs

15 reps equals 1 round

RX+

#115/85, #135/105, #155/115

ring dips from high rings

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August
23
2017

Unbroken

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Metcon (Time)

4 RFT:

30 double unders (3x singles)

25 kb swings #53/35

20 alt sit ups

15 slam balls #30/20

10 cal row

5 hspu

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August
22
2017

Face plant

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Warm-up

30 cal row

15 squat jumps

5 strict pull ups

2 skin the cats

Bench Press (3 x 3 reps @ 88-90% 1RM)

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 min:

3 bar muscle ups mrx# c2b pull ups

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

7 over the bar burpees

Rx+

#135/105

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August
21
2017

Mix it up

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Warm-up

Choices Choice

Metcon (Time)

For Time:

50 wall ball #20/14

25 push jerks #135/95 mrx#115/75

50 ghd sit ups / 100 straight leg sit ups

25 hang power cleans #135/95 mrx#115/75

can start wherever you want and go in any order but must complete all reps of movement and then run a 400m after each before starting next movement.

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