Workout of the Day

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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September
14
2017

Change is good

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

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

Warm-up

Choices choice

Back Squat (3 x 6 @ 80% 1 RM)

Metcon (Time)

For Time:

10-9-8-7-6-5-4-3-2-1 reps of:

kb swings #53/35

oh alt plate lunges #45/35

ghd sit ups or double straight leg sit ups

15 min time limit

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September
13
2017

Even it Out

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Bench Press (3 x me reps of #10/5 more lbs than last week)

Metcon (AMRAP – Rounds and Reps)

Amrap in 12 min:

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

7 barbell push ups

11/9 cal row

RX+

#115/85

starting with 0 do 20 double unders every 2 min (0,2,4,6,8,10) 3 x singles

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September
12
2017

Life is a Beach

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Warm-up

250m run

10 toes through rings

15 slam balls

2 wall climbs

Metcon (Time)

4 RFT:

20 slam balls #30/20

15 toes through rings

10 deadlifts #225/155 mrx#185/125

400m run

rest 2 min between each round, time is total with rest included

30 min time limit

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September
11
2017

Aftermath

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Remember Bod Pod and 30 day challenge starts today. Please arrive 10 min early and make sure to wear compression shorts and females a sports bra and have nothing metal on.

Warm-up

Coaches Choice

Metcon (Weight)

Take no more than 10 min to establish max 5 rep “Bear Complex”

1 power clean

1 front squat

1 push press

1 back squat

1 push press

Can combine movements but must control back to the ground on last rep

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 min:

7 thrusters #75/55

7 pull ups

7 burpees

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