Workout of the Day

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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December
14
2017

Blue Print

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

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

Warm-up

Coaches choice

Bench Press (3 x 2 @ 90% 1RM)

Bench Press (ME reps @ 60% 1RM)

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 min:

20 alt db snatches #35/20

25 ft lunges w/ one arm db oh #35/20

5 strict pull ups mrx# pull ups

25 ft lunges w/ one arm db oh #35/20

RX+

#50/35 db

5 bar muscle ups

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December
13
2017

Thursday in the trenches

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

Warm-up

30 cal row

15 goblet squats

30 double unders

2 wall climbs

1 skin the cat

Metcon (Time)

For Time:

400m run

80 double unders (3 x singles)

60 kb swings #70/53 mrx#53/35

40 sdhp #95/65 mrx#75/55

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

40 ring dips

60 cal row

80 lateral jumps over barbell

400m run

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December
12
2017

Elongate

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

Warm-up

250m run or row

10 alt k2e

15 back extensions

20 hollow rocks

Metcon (AMRAP – Reps)

AMRAP in 2 min of each:

ghd sit ups or straight leg sit ups (divide by 2)

toes through rings

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

rest 1 minute between each

can start anywhere but have to stay in order after

reps will be deducted as seconds from Metcon

Metcon (Time)

21-15-9 reps of:

deadlifts #225/155 mrx#185/135

toes to bar

10 min time cap

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December
11
2017

Basics

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

Warm-up

Coaches choice

Front Squat (5 x 1 reps @ 95% 1RM)

Take roughly 20 minutes

Metcon (AMRAP – Reps)

AMRAP in 10 min:

ascending ladder

2 hand release push ups

2 wall ball #20/14

2 box jumps or step ups #24/20

4 ”

4″

4″

etc……

increase each by 2 reps until time is up

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December
10
2017

Decisions

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

Warm-up

400m run or row

10 toes thourgh rings

15 squat jumps

2 wall climbs

Metcon (Time)

For Time:

800m run or 1000m row buy in, then:

50 hang cleans #115/85 mrx# 95/65

50 c2b pull ups mrx# pull ups

50 bar facing burpees

50 push press #115/85 mrx#95/65

800m run or 1000m row cash out

can split reps however you want and go in any order after buy in and before cash out

RX+

#135/95

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December
7
2017

Rain or snow

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

I will send a message out by 10pm tonight if classes will be cancelled or delayed in the morning due to inclement weather.

Tomorrow night at 6pm come join us for Yin Yoga!

Also this Saturday night is Ignite’s annual Christmas Party at 6:30pm. Dirty Santa will start approxiamately around 8-8:30pm. Kaoroke and games will start around 9:30pm!!!!

Bench Press (4 x 2 reps @ 90% 1 RM)

Metcon (Time)

For Time:

10-8-6-4-2 reps of:

hang power snatch #95/65 mrx#75/55

box jump overs or step overs #24/20

ring dips

12 min time cap

RX+

#115/85

ring muscle ups then dips after (1st mu counts as dip)

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December
6
2017

Shock Game

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

Happy Birthday to the one of the most consistent and transformed clients at Ignite, Doug Beard!!!!

Front Squat (4 x 2 reps @ 90% 1RM)

Metcon (AMRAP – Rounds and Reps)

AMRAP in 8 min:

10 wall ball #20/14

20 double unders (3x)

RX+

#30/20 10′

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December
5
2017

Wonderful Wednesday

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

Warm-up

30 cal row

15 russian kb swings

10 box step overs

Metcon (Time)

For Time:

800m row

40 kb swings #53/35

30 t2b

20 alt kb hang snatch #53/35

10 wall climbs

20 alt kb hang cleans #53/35

30 t2b

40 kb swings #53/35

800m row

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December
4
2017

Barbell time

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

Yoga this Friday night at 6pm. It is open to public and we have had a great showing these last 2 times as people are really enjoying it. It is just $5 for everyone so invite a friend.

Ignite Christmas party this Saturday at 6:30pm. We will do dirty Santa for the first time starting at 8pm so please RSVP. ($15 gift)

Warm-up

Coaches choice

Metcon (AMRAP – Reps)

ME over the bar burpees in 1 minute
reps count towards score in AMRAP

Metcon (AMRAP – Reps)

AMRAP in 12 min:

20 clean & jerks #95/65 mrx#75/55

10 over the bar burpees

15 clean & jerks #115/85 mrx#95/65

10 over the bar burpees

10 clean & jerks #135/95 mrx#115/75

10 over the bar burpees

5 clean & jerks #155/105 mrx#135/95

ME over the bar burpees

RX+

#115/85, #135/95, #165/115, #185/135

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