Workout of the Day

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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October
18
2017

Core Cardio

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Warm-up

Coaches Choice

Metcon (AMRAP – Reps)

Me reps in 1 min: rest 1 min in between

toes through rings

straight leg sit ups

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

Alt sit ups

Take total number of reps and subtract each a seconds towards metcon

with a continuous clock rest 5 min after and start metcon

Metcon (Time)

3 RFT:

40 double unders (80 singles)

30 toes to bar

20/16 cal row

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

15 min time limit

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October
17
2017

Even If

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Warm-up

10 toes to bar

15 back extensions

20 mb cleans

25 cal row

Bench Press (3 x 4 @ 75% 1RM w/ 2 sec pause at bottom)

Metcon (AMRAP – Rounds and Reps)

AMRAP in 5 min:

4 ring dips

6 power cleans #115/85 mrx#95/65

8 barbell push ups

rest 1 min, then continue where left off

AMRAP in 4 min:

4 ring dips

6 power cleans

8 barbell push ups

rest 1 min, then continue where left off

AMRAP in 3 min:

4 ring dips

6 power cleans

8 barbell push ups

RX+

#135/95

3 ring dips after muscle ups

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October
16
2017

Held to the Flame

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Warm-up

Coaches Choice

Metcon (Time)

For Time:

800m run

10 kb swings #53/35

10 over the kb burpees (doesn’t have to be facing)

650m run

15 kb swings

15 over the kb burpees

400m run

20 kb swings

20 over the kb burpees

250m run

25 kb swings

25 over the kb burpees

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October
15
2017

Back to the Grind

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Warm-up

250m row

5 strict pull ups

10 goblet squats

3 wall climbs

Overhead Squat (Establish 1 RM oh squat from rack)

Metcon (AMRAP – Reps)

AMRAP in 10 min:

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

3 pull ups

6 oh squats

6 pull ups

9 oh squats

9 pull ups

etc….

increase by 3 reps of each until clock expires

RX+

#135/105 oh squats

c2b pull ups

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October
12
2017

Friday Funday

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

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

Warm-up

30 cal row

20 lunges

10 goblet squats

2 wall climbs

1 skin the cat

Front Squat (3 x 3 reps @ 5-10 lbs less then 3 RM last week)

Metcon (AMRAP – Rounds and Reps)

AMRAP in 8 min:

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

8 wall ball #20/14

RX+

#115/85

30/20 wall ball 10′

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October
11
2017

Thursday Throwdown

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Warm-up

400m jog

5 strict toes to bar

10 burpees

20 lunges

Metcon (No Measure)

3 rds:

20 ghd sit ups (50 st leg)

30 sec hanging L hold

50 mb crunches #20/14
With a continuous running clock take no more than 15 min and then rest 3 min until metcon (18 min total)

Metcon (AMRAP – Reps)

With a continuous running clock in 2 minutes perform:

150m run

ME toes to bar

rest 1 min, then in 3 minutes perform:

250m run

ME ghd sit ups (alt sit ups divide by 2)

rest 2 min, then in 4 minutes perform:

400m run

ME ring muscle ups (chest to bar pull ups divide by 3)

alt sit ups and c2b pull ups are RX also

score is ME total reps of all three movements

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October
10
2017

Wednesday Whirlwind

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Shoulder Press (4 x 3 reps @ 85% 1RM)

Metcon (AMRAP – Rounds and Reps)

AMRAP in 3 min: 3rds

3 power cleans #135/95 mrx#115/75

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

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

rest 1 min between each round but start back where left off

Rx+

165/115

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October
9
2017

Tuesday Tester

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

The Bod Pod will be here this Friday from 7am-12pm. If your retaking body fat please schedule on Facebook or let Conrad or I know what time is good for you. It is 10 minutes increments as normal. If you can’t make it Friday I can give you Anthony’s number and you can schedule something with him at another place and date.

Warm-up

Coaches Choice

Metcon (Time)

For Time:

100 double unders (3 x singles)

75 kb swings #53/35

50 box jump overs #24/20

25 hspu

50 hand release burpees

75 cal row

100 straight leg sit ups

Can start anywhere and go in any order and can split reps however you want

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