Workout of the Day

January
19
2018

Team Wod 1/20/18

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

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

Metcon (Time)

4 RFT:

400m run (can split 250m/150m)

50 alt sit ups

25 pull ups

2 rope climbs or 20 ring rows

25 ground to overhead #75/55

50 partner mb sit ups #14

can split reps however you want but must start at top or bottom and stay in order

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January
18
2018

17.1 Open Wod

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

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

Warm-up

400m run or row

10 back extensions

15 squat jumps

2 wall climbs

CrossFit Games Open 17.1 (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box

F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes

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January
17
2018

Prepared

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

It’s that time of year again! Time to prepare for the Open which is now open for people to register.

Warm-up

10 burpees

15 hollow rocks

15 russian kb swings

30 double unders or attempts

Metcon (Time)

For Time:

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

kb swings #53/35

straight leg sit ups

ring dips

after each set do 3 hspu and 15 double unders (3x singles)

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January
16
2018

Impulsive

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

i will announce later if we are going to be able to have morning classes.

Warm-up

250m row

10 goblet squats

10 toes through rings

20 lunges

Front Squat (3 x 2 @ 95% 1RM)

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 min:

8 wall ball #20/14

10 toes to bar

12 oh plate alt lunges #45/35

RX+

#30/20 10′

#55/45 plate lunges

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January
15
2018

Grind

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

Metcon (No Measure)

Clean Complex:

1 hang power clean, 1 power clean, 1 jerk

8 min EMOM:

55%, 60%, 65%, 70%, 75%, 80%, 85% &

90% (if form is good, if not – stay at 85% or go down to 75% for a drop set)

Metcon (Time)

5 RFT:

5 hangs cleans 135/95 mrx#115/75

5 jerks 135/95 mrx# 115/75

10 dl #135/95 mrx#115/75

10 cal row

15 min time cap

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January
14
2018

Cindy

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

Warm-up

250m run

5 pull ups

10 push ups

15 squats

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

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January
11
2018

No Limits

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

Wish Yeam Ignite – First Order good luck today as they compete in Miami at Wodapolloza! You can view them at website and we will try to broadcast on Facebook live also.

Open gym 9-11am. Wod at 9:30am.

Bench Press (3 x ME @ 80% 1RM)

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 min:

20 double unders

15 power snatch #75/55 mrx#65/45

5 hspu

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January
10
2018

Gainz

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

Warm-up

3 rounds:

250m row

10 box step ups

10 kb deadlifts

10 back extensions

Metcon (AMRAP – Rounds and Reps)

AMRAP in 7 min:

7 box jumps or step ups #24/20

7 pull ups

7 deadlifts #185/135 mrx#155/105

rest 2 min, then:

AMRAP in 7 min:

7 box jumps or step ups

7 pull ups

7 deadlifts

After rest continue where you left off

RX+

must jump on box

#225/155

c2b pull ups

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January
9
2018

Trustworthy

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

Warm-up

Coaches choice

Metcon (Time)

For Time:

21-15-9 reps of:

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

ring dips

3 RFT:

20 ghd sit ups or 35 straight leg sit ups

250m run

3 RFT:

10 push press #95/65 mrx#75/55

15 barbell push ups

Rest 3 min between each couplet

score is total time including rest

RX+

#115/85

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January
8
2018

Strongholdless

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

Warm-up

10 toes through rings

15 russian kb swings

20 lunges

250m run

Metcon (Time)

4 RFT:

15 toes to bar

15 wall ball #20/14

15 cal row

15 kb swings #53/35

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