Workout of the Day

September
28
2017

In Between

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Warm-up

Coaches Choice

Bench Press (3 x 8 reps at 75% 1RM)

Metcon (AMRAP – Reps)

ME reps of ghd in 1 min after bench press (straight leg sit ups divide by 2)

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 min:

400m run buy in, then:

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

7 toes to bar

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September
27
2017

Assault Row

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Metcon (Time)

For Time:

60 kb swings #53/35

50 wall ball #20/14

40 cal row

40 kb swings

30 wall ball

20 cal row

30 kb swings

20 wall ball

10 cal row

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September
26
2017

Lactic

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Warm-up

Coaches Choice

Deadlift (3 x ME reps @ 60% 1 RM)

Metcon (AMRAP – Rounds and Reps)

AMRAP in 6 min:

3 deadlifts #225/155 mrx#185/125

6 bupree box jump overs or step overs #20 (dont have to face box)

18 double unders

rest 2 min, then start back where you left off but just do 4 min AMRAP this time

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September
25
2017

The Magic is in the Intensity

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Warm-up

5 stict pull ups

10 burpees

15 goblet squats

20 cal row

Metcon (No Measure)

Pull up skill work for 10-15 minutes

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
chest to floor push ups

do not use hands to push up off of squats

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September
24
2017

Monday Funday

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Metcon (Weight)

Take 12 min to establish a max for complex:

1 squat clean

2 front squats

1 jerk
rest 5 min with a contious clock then perform

Metcon (Time)

For time:

21 thrusters #45/35

150m run

18 thrusters #75/55 mrx# 65/45

150m run

15 thrusters #95/65 mrx#75/55

150m run

9 thursters #135/95 mrx#95/65

150m run

15 min time cap

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September
21
2017

Bear Balls

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

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

Warm-up

Coaches choice

Bench Press (3 sets of ME at 10/5 pounds more than last week)

Metcon (AMRAP – Rounds and Reps)

AMRAP in 3 min:

10 kb goblet squats #53/35

20 double unders (3x singles)

repeat 2 more times with 1 minute rest in between each amrap

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September
20
2017

2 person team Wod Thursday

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Metcon (Time)

10 RFT:

10 ghd sit ups or 20 straight leg sit ups

10 cal row

10 burpees

1 teammate does full round while other rest then switch so each does 5 rounds

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September
19
2017

Fight Gone Good

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Warm-up

10 k2e

10 cal row

10 cal assault bike

10 goblet squats

Metcon (AMRAP – Reps)

AMRAP in 1 min, 3 rds:

kb swings # 53/35

c2b pull ups mrx# pull ups

deadlifts #115/85 mrx#95/65

wall ball #20/14

push press #115/85 mrx#95/65

cal assault bike

rest 2 min between rounds

can start anywhere but must stay in order after, each round start at station below one started on previous round

no more than 2 people can start at same station at a time

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September
18
2017

Stay Strong

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Warm-up

Coaches Choice

Front Squat (3 x 5 @ 75-80% !RM)

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 min:

3 Oh squats #95/65 mrx#75/55

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

7 ring dips

Rx+

#135/95

ring muscle up then 6 more dips

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September
17
2017

A little of a bunch

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Warm-up

400m run

5 strict pull ups

10 burpees

15 hollow rocks

Metcon (Time)

For Time:

400m run

50 alt sit ups

40 pull ups

30 hand release push ups

20 hang snatches #95/65 mrx#75/45

10 hspu

20 toes to bar

30 hand release burpees

40 power cleans #95/65 mrx#75/45

50 squats

400m run

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