Workout of the Day

December
28
2017

Like a puzzle

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

There is no team scheduled Wod for tomorrow but if someone opens up they will post on facebook so you can do a workout. I will be out of town until the 2nd so I hope everyone in the Ignite Family has a great New Year’s Day and hoping 2018 is going to be the best year for all of us!!! I really feel truly blessed to have clients and friends like you and I am here for you if you need anything!

Warm-up

400m run or row

10 burpees

15 hollow rocks

20 lunges

Metcon (Time)

For Time:

800m run buy in, then:

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

pull ups

sdhp #95/65 mrx#75/55

ghd sit ups or 2x alternating sit ups

floor barbell chest press #95/65 mrx#75/55

box jump overs or step overs #24/20

cash out:

400m run

Can start wherever you want but must stay in order after that for remainder of workout excluding buy in and cash out runs

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December
27
2017

Welcome back

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

Normal class hours today and tomrrow. Closed Saturday and Monday for New Year’s!
Will post on Facebook page if anyone is opening up on Saturday.

Warm-up

Coaches choice

ME kb swings (ME unbroken)

ME unbroken kb swings #70/53 mrx#53/35

Metcon (AMRAP – Rounds and Reps)

AMRAP in 3 min: 4 rounds

10 hang cleans #95/65 mrx#75/55

8 wall ball #20/14

6 knees to elbow

rest 1 min between each round and start back where you finished off each round

RX+

#115/85

#30/20 wall ball #10

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December
26
2017

Back to Grind

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

Warm-up

250m row or run

10 ghd sit ups

15 goblet squats

10 k2e

Metcon (Time)

For Time:

20 Power snatches #115/85 mrx#95/65

rest 3 min, then:

50 double unders or lateral jumps (both rx)

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

30 over the bar burpees

20 hspu

10 c2b pull ups mrx# pull ups

RX+

#135/95

strict hspu

bar muscle ups instead of c2b pull ups

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December
25
2017

Blessings

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

I hope everyone had a great Christmas! Remember there is just one class today at 9:30 a.m. today. The gym will probably open again in late afternoon but not sure when so check back on Facebook for details.

Metcon (AMRAP – Reps)

Every 30 seconds for 30 min: 6 rounds of each

cal row

straight leg sit ups

squat lateral jumps over pvc pipe

10m shuttle sprint (1 rep per 10m)

hand release push ups

work for 30 sec, rest for 30 sec

start where ever you want but must stay in order after

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December
21
2017

Left overs

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

No open team Wod tomrorrow however we will have gym open certain times throughout day but will post on community page for updates.

Bench Press (3 x ME bench press @ 70%)

Metcon (Time)

2 RFT:

10 turkish get ups #53/35 mrx#35/26

20 mb slams #30/20

400m run

20 wall ball #20/14

10 toes through rings

14 min time cap

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December
20
2017

Brush fire

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

Warm-up

400m run

10 ring rows

15 goblet squats

20 hollow rocks

Front Squat (3 x 4 tempo squats @ 80% 1RM 2 sec pause)

Metcon (AMRAP – Reps)

AMRAP in 12 min:

21 thrusters #95/65 mrx#75/55

21 c2b pull ups mrx# pull ups

18 thrusters

18 c2b pull ups mrx# pull ups

15 thrusters

15 c2b pull ups mrx# pull ups

12 thrusters

12 c2b pull ups mrx# pull ups

9 thrusters

9 ”

6 ”

6 ”

3 ”

3 ”

RX+ 115/85

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December
19
2017

Divergence

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

Warm-up

10 ghd sit ups

15 back extensions

20 mtn climbers

30 double unders

Metcon (Time)

3 RFT:

20 cal row

30 ghd sit ups or 60 straight leg sit ups

50 double unders

30 russian twist #45/35 1,2,3 etc/

20 kb swings #53/35

can start anywhere and go in any order as long as you finish a round before starting next

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December
18
2017

Dily Dily

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

Warm-up

coaches choice

clean cluster (1 x 1 (take 15 min))

establish a max complex of:

1 hang power clean

1 power clean

1 squat clean

1 jerk

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 min:

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

6 jerks #115/85 mrx# 95/65

8 over the bar burpees

RX+

#135/95

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December
17
2017

12 days of Christmas

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

Schedule for this week is normal except we might be closed Saturday. The following week we will be closed Monday and have 1 class at 9:30am on Tuesday. Wednesday – Friday normal and closed Saturday and Monday.

Warm-up

30 cal row

15 goblet squats

5 stict toes to bar

1 skin the cat

12 days of Christmas (Time)

“12 days of Christmas”

Perform like the song. 1st rd do 100m run, 2nd rd do 2 snatches and 100m run, 3rd rd do 3 burpees, 2 snatches, 100m run and so on until 12 rds are complete.

1- 100m run or ring muscle up

2- snatch #95/65

3- burpees

4- pull ups

5- wall ball #20/14

6- toes to bars

7- gs push ups

8- sit ups

9- box jumps #20

10- double unders

11- kb swings #53/35

12- hspu or 400m run

40 minute time limit
Can substitute row for both runs if you would like

*compare to 12/17/16

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December
15
2017

Saturday Surprise

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

Open gym 9 – 11am. Wod at 9:30am.

Metcon (AMRAP – Reps)

30 seconds of work, 30 seconds of rest

each station

squat clean #95/65

hspu

assault bike

alt sit ups

total of 6 rounds

with remaining running clock take up to 30 minutes to establish 1RM thruster

score is total number of reps plus total weight of thruster added together

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