Workout of the Day

July
20
2014

WOD 7/21/14

Posted by Shane, 5:09 pm

Take 15-20 min to establish 1RM squat clean

then,

“Fran”

For Time:

21-15-9 reps of:

thrusters #95/65
pull ups

*compare to 12/2/13

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July
18
2014

WOD 7/19/14

Posted by Shane, 10:25 pm

Open gym 8:30am – 10:30am.
Team WOD 9:30am.
Yoga 10:30am.

Due to weather the Ignite Lake party is going to be postponed to later date.

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July
17
2014

WOD 7/18/14

Posted by Shane, 6:32 pm

71814
3 rounds: take 15 min

15 ghd sit ups w/#10 ball
20 hollow rocks
25 v ups

then,

AMRAP in 15 min:

30 cal row buy in:

10 double unders
9 lateral jumps
8 sit ups
7 barbell rows #95/65
6 gs push ups
5 ghd sit ups
4 slam balls #30/20
3 ring dips
2 wall climbs
1 bar muscle up

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July
16
2014

WOD 7/17/14

Posted by Shane, 6:56 pm

IMG_0648
Front squat (85% of 1RM)
3-3-3-2-2 pause 2 sec at bottom

then,

AMRAP in 10 min: ascending ladder

3 squat cleans #135/95 masters #115/75
3 toes to bar
6 squat cleans
6 toes to bar
9 squat cleans
9 toes to bar
go up 3 reps of each until time ends

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July
15
2014

WOD 7/16/14

Posted by Shane, 6:39 pm

71614
For Time:

1 mile run for time:

record time then rest exactly 4 min, then: (run subdivision route)

4 rounds:

15 floor chest press #95/65
20 over the bar burpees
25 kb swings #53/35

record total time including 4 min rest

If you have been at Ignite less than a month only do 3 rounds

35 min time limit

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July
14
2014

WOD 7/15/14

Posted by Shane, 6:45 pm

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Every 45 seconds for 9 minutes do following complex of 80% of 1RM squat snatch

1 hang snatch
1 squat snatch

then,

AMRAP in 12 min:

4 snatch grip deadlift #135/95 masters #95/65
3 c2b pull up
2 squat snatch #135/95 masters #95/65
1 hspu

Remember if you can not do WOD rx that is most important time to come because the only way you going to get better is by scaling it! I promise you will still get a great workout if not better one!

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July
13
2014

WOD 7/14/14

Posted by Shane, 3:53 pm

71414

Ignite Lake party and cookout this Saturday, 3pm at the Meadows house. It is just 30 minutes from the gym, so quick ride and its going to be a great time! Please RSVP on Facebook or tell me in person.

“Fight Gone Bad”

AMRAP in 1 min, 3rds:

wall ball #20/14 10’9′
sdhp #75/55
box jumps #20″
push press #75/55
row calories

rest 1 min between each round
score is total number of reps of all rounds
2 heats as one will be counter and the other competing

*compare to 11/25/13

pick a station to start at and start each round there

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July
10
2014

WOD 7/11/14

Posted by Shane, 6:23 pm

71114
Happy Birthday to my young sister who is “40″!

Take 10 min to establish 5RM shoulder Press

“Dani”

For Time:

74 double unders
74 Russian twist #35/25

then,

7 rounds:

11 push press #75/45
14 alt lunges

then,

40 ring rows
40 push ups

Open gym 8:30am – 9:30am. Group WOD will be at Forge Fitness starting at 10:30am for their 1 year anniversary.

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July
9
2014

WOD 7/10/14

Posted by Shane, 6:39 pm

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Recovery Yoga this Friday at 5:30pm!

AMRAP in 5 min:

5 toes to bar
10 plank ups
15 sit ups

rest exactly 3 min, then:

For Time:

800m run
40 toes to bar
30 alt mtn climbers
20 ghd sit ups
10 cal row
400m run
40 alt mtn climbers
30 cal row
20 ghd sit ups
10 toes to bar

22 min time limit

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July
8
2014

WOD 7/09/14

Posted by Shane, 6:02 pm

IMG_1133
Front squat (take 20 min)
5-5-5 @ 80% 1RM of front squat
after each set rerack and do 10 back squats at same weight

then,

AMRAP in 12 min:

9 wall ball #20/14 10′
7 power cleans #115/75 masters #95/65
5 thrusters #115/75 masters #95/65

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