Workout of the Day

May
26
2017

5/27/17 Open gym

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Remember there will be 2 heat times for “Murph” on Monday for Memorial day at 9:30am and 10am. If you have a 20/14 lb vest and want to wear it bring it as we only have 3 vest.

Metcon (AMRAP – Rounds and Reps)

AMRAP in 20 min:

250m run (25 reps)

10 power cleans #135/95

10 toes through rings

10 hand release burpees

or

AMRAP in 20 min:

250m run (25 reps)

10 Power cleans #155/115

10 hang squat cleans

10 push jerks

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May
25
2017

Close it out

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Therapy South will be set up tonight at Ignite to give free sessions of dry needling and normatic compression gear to help you recover from the Wod’s this week.

Open gym Saturday 9-11am.

Monday for Memorial day we will do our annual “Murph” and have 2 heats at 9:30am and 10am. I believe someone might be doing it around 4 or so also but will confirm later.

Warm-up

Coaches choice

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

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 min:

5 box jump overs (can use hands on box like Regionals) #24/20 mrx step overs

6 ring push ups

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

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May
24
2017

Mental Battle

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Back Squat (4 x 5 @ 85% 1RM)

Metcon (Time)

4 RFT:

In a 4 minute window perform:

20 kb swings #53/35 then run 400m

rest reminder of time

Your score is total time of 4 rounds completed combined without rest included

RX+

#70/53 kb

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May
23
2017

Dead and Alive

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Warm-up

250m row

10 russian kb swings

15 back extensions

20 hollow rocks

Metcon (Time)

5 RFT:

10 deadlifts #225/155 mrx#185/135

15 ghd sit ups or 25 straight leg sit ups (pick one or the other for all rds)

10 cal row

15 wall ball #20/14

RX+

#275/195

30/20 wall ball 10′

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May
22
2017

Catch your breath

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Warm-up

Coaches choice

Double unders (3 sets of max unbroken double unders)

Take 10 min to work on double unders first then

Metcon (AMRAP – Rounds and Reps)

AMRAP in 15 min:

5 pull ups

10 push press #95/65

20 double unders (60 singles)

RX+

strict pull ups

#115/85 push press

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May
21
2017

Rumpshaker

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

*compare to 8/29/16

Each week for next few weeks we will be doing some repeat Wod’s so we can see improvement over last year!

Front Squat (3 x 3 tempo squats @ 90% 1RM)

Metcon (AMRAP – Reps)

0-3 min do following:

15 squat cleans #115/85 mrx#95/65

15 toes to bar

15 otb burpees

If you complete within 3 min rest and add weights

3-6 min do following:

13 squat cleans #135/105 mrx#115/75

13 toes to bar

13 otb burpees

if you complete rest and add weights

6-9 min do following:

11 squat cleans #185/145 mrx#135/95

11 toes to bar

11 otb burpees

if you complete rest and add weights

9-12 min do following:

9 squat cleans #225/165 mrx#155/105

9 toes to bar

me otb burpees

New members perform power cleans and scale weight as needed

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May
19
2017

Regional modified team Wod

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP in 20 min:

400m run together (40 reps)

20 hspu

40 dumbbell snatches #50/35

2 rope climbs

can split reps however you want on hspu, snatches and rope climbs

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May
18
2017

Push ups pay off

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

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

Warm-up

Coaches choice

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

Metcon (AMRAP – Reps)

Every 2 min for 14 min:

12/10 cal row (counts as 12 reps)

10 push ups

8 hang cleans #95/65 mrx#85/55

6 ring dips

score is total reps completed every 2 minutes you finish in time.

If you complete 14 min the tiebreaker is max push ups in 15th minute.

RX+

#115/85 hang cleans

5 ring dips after muscle up

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May
17
2017

Strong Engine

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Back Squat (5 x 6 reps at 80% 1RM)

Metcon (AMRAP – Reps)

AMRAP in 8 min:

2 toes to bar

2 squat snatches #95/65 mrx#75/55

4 toes to bar

4 squat snatches

6 ”

6″

etc…….

increase 2 reps after each round

Rx+

#115/85

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May
16
2017

Choose Wisely

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Warm-up

250m run or row

10 stict toes to bar

15 russian kb swings

30 double unders

Metcon (Time)

3 RFT:

55 double unders (3x singles)

45 kb swings #53/35

35 ghd sit ups or 50 st leg sit ups

250m run

can choose any order do go in each round

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