Workout of the Day

October
31
2017

Repeat 3

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Compare 2/22/17

Warm-up

Bench Press (3 x ME @ 85% 1RM)

Metcon (AMRAP – Rounds and Reps)

AMRAP in 8 min:

3 hang snatch #95/65 mrx#85/55

5 ring dips

7 box jump overs or step overs #24/20

RX+

#115/85

ring dips after a muscle up

(first 1 counts as 1 dip)

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October
30
2017

Repeat 2

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

We will have a Yoga and wine trial class this Friday at 6pm so please come out and support. Lacie Dunn has been trained under Shawn Gatlin who is the best in Birmingham so you wont be disappointed!

Happy Birthday Kelly! If you want to dress up in a costume you are more than welcome to do Wod in it!

Compare time to 2/21/17

Warm-up

400m row or run

2 wall climbs

5 strict pull ups

10 burpees

20 mtn climbers

Metcon (Time)

4 RFT:

15 cal row

15 c2b pull ups mrx# pull ups

15 hand release burpees
Skill: row

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October
29
2017

Repeat to Beat

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Compare scores from 2/20/17

Warm-up

250m run or row

10 toes through rings

15 russian kb swings

30 double unders

Front Squat (Establish 5RM front squat from the ground)

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 min:

5 clean and jerks #135/95 mrx#115/75

7 toes to bar

9 wall ball #20/14

21 double unders

RX+

#165/115

#30/20 wall ball 10′

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October
26
2017

Quads on Fire

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Warm-up

Coaches choice

Back Squat (3 x 8 rep @ 75% 1RM)

Metcon (AMRAP – Reps)

AMRAP in 12 min:

18 cal row

18 thrusters #95/65 mrx#75/55

15 cal row

15 thrusters

12 cal row

12 thrusters

9 cal row

9 thrusters

6 cal row

6 thrusters

3 cal row

3 thrusters

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October
25
2017

Up then Down

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Metcon (Time)

For Time:

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

power snatches #95/65 mrx#75/55

box jump overs #24/20 mrx#step overs

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

toes to bar

kb swings #70/53 mrx#53/35

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October
24
2017

Wednesday Pump

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Warm-up

30 cal row

30 double unders

20 mtn climbers

10 t2b

Bench Press (3 x 3 reps w/ 2 sec pause at bottom 80% 1RM)

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 min:

10 hand release burpees

20 double unders (60 singles)

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October
23
2017

Mix a Lot

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Warm-up

Coaches Choice

Skill:

Work on kipping and butterfly pull ups for 10 minutes

Metcon (Time)

For Time:

800m run

then,

3 rounds:

20 pull ups

20 wall ball #20/14

400m run

then,

3 rounds:

15 front rack lunges #95/65 mrx#75/55

15 straight leg sit ups

250m run

then,

3 rounds:

10 oh squats #95/65 mrx#75/55

10 ghd sit ups or 20 alt sit ups

150m run

25 min time limit

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October
22
2017

Light DT

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Warm-up

250m run

10 strict pull ups

15 back extensions

20 russian kb swings

Shoulder Press (3 x 2 reps @ 90% 1RM)

Metcon (Time)

5 RFT:

12 deadlifts #135/95 mrx#115/75

9 hang cleans #135/95 mrx#115/75

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

12 min time limit

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October
20
2017

Watkins No More

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Happy Wedding Day to Caroline Watkins!

Open gym 9 – 11am. 2 person team Wod at 9:30am.

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October
19
2017

Zeus like

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Warm-up

250m run

5 strict pull ups

15 hollow rocks

20 lunges

Front Squat (3 x 2 reps @ 5-15 more lbs then 3 RM)

Metcon (AMRAP – Rounds and Reps)

AMRAP in 15 min:

15 wall ball #20/14

15 sdhp #75/55

15 box jumps #24/20

15 push press #75/55

15 front squats #75/55

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