Workout of the Day

July
20
2017

Lift to Live

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

There will be no partner Wod on Saturday as all coaches will be a the Magic City Brawl charity competition but the gym will be Open from 9am – 12pm if anyone wants to come make up a Wod or lift. If your can try to come to Forge Fitness and support a great cause and cheer on you teammates from 9am till about 1pm.

Warm-up

Coaches choice

then

2 person team inch worm race

Deadlift (3 x 5 reps @ 80% 1RM with 2 second decent)

Metcon (AMRAP – Reps)

AMRAP in 3 min:

5 deadlifts #185/135 mrx#155/105

10/8 cal row (counts as 10 reps for both)

15 double unders (lateral jumps)

rest 1 min and add weight:

AMRAP in 3 min:

5 deadlifts #205/155 mrx#185/135

10/8 cal row

20 double unders

rest 1 min and add weight:

AMRAP in 3 min:

5 deadlifts #255/185 mrx#205/155

10/8 cal row

25 double unders

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July
19
2017

Back to back

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Warm-up

30 cal row

20 lunges

10 goblet squats

5 toes through rings

Front Squat (1 front squat w/ 2 sec pause/ 2 back squats )

4 sets: 1 front squat w/ 2 sec pause/ rerack 2 back squats

90% 1RM front squat

Metcon (AMRAP – Reps)

AMRAP in 8 min:

ascending ladder:

2 power snatches #115/85 mrx#95/65

2 toes to bar

4 power snatches

4 toes to bar

6 power snatches

6 toes to bar

etc….

increase by 2 reps on each movement

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July
18
2017

2 person team Wednesday

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Pizza Game (No Measure)

Everyone holds ab mats up and tries to knock others out of each others hands. If you drop yours do 5 squats 1st time, 5 burpees 2nd time then repeat each time for a total of 5 minutes.

Metcon (Time)

3 RFT:

250m run

20 kb swings #53/35

15 over the box jumps #24/20 mrx# step overs

5 wall climbs

250m run

20 kb sdhp #53/35

15 ghd sit ups or 25 straight leg sit ups

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July
17
2017

Right Mix

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Warm-up

Coaches choice

Bench Press (5 x 1 @ 95-100% !RM (dont do more than 100%))

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 min:

5 rounds of cindy

10 wall ball #20/14

10 hand release burpees

10 ring dips

RX+

c2b pull ups

#30/20 wall ball 10′

9 ring dips after muscle up

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July
16
2017

All Reps Count

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Warm-up

250m run or row

5 skins the cats

10 back extensions

15 goblet squats

Metcon (No Measure)

Squat clean and jerk:

E2mom:

60% 3 cleans and 1 jerk

65% 3 cleans and 1 jerk

70% 3 cleans and 1 jerk

75% 3 cleans and 1 jerk

80% 3 cleans and jerks

on jerks pause 2 sec on hold until 80%

Metcon (AMRAP – Reps)

AMRAP in 2 min:

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

rest 1 min

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

rest 1 min

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

rest 1 min

ME sto (shoulder to overhead) #115/85 mrx#95/65

score is total of ME

RX+

#135/105

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July
13
2017

Off the Runners High

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

OPen gym 9 — 11am tomorrow. Team Wod 9:30am.

Front Squat (2 front squat w/pause then 4 back squats )

3 sets

85% 1rm front squat

: Metcon (Time)

For Time:

50 double unders

40 cal row

30 box jump or step overs #24/20

20 oh squats #95/65 mrx#76/55

10 hspu

12 min time limit

RX +

#115/85 oh squats

10 deficit hspu #6″

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July
12
2017

Death by 10 meters

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Warm-up

2 100m shuttle sprints

10 burpees

15 squat jumps

30 double unders

Death By 10 Meters (AMRAP – Rounds and Reps)

Run 10 Meters every minute, adding an additional 10 meters for every minute. WOD is over when you can not finish your run before minute is over.

Metcon (No Measure)

3 rds:

30 alt sit ups

30 sec hanging L hold

30 sec side plank hold each side

1 min plank hold

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July
11
2017

Hump day

Posted by Shane, 6:00 pm

Ignite Fitness Alabama, Ignite Fitness Alabama – CrossFit

Warm-up

30 cal row

10 k2e

10 ring dips

10 squat jumps

Bench Press (5 x 1 w/ 2 sec pause 90% 1RM)

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 min:

8 knees to elbow

7 kb swings #53/35

6 hand release push us

5 wall ball #20/14

RX+

#70/53 kb

hand release clapping push ups

#30/20 wall ball 10′

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July
10
2017

Barbell on the Run

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Warm-up

Coaches Choice

Metcon (AMRAP – Reps)

AMRAP in 5 min:

400m run buy in:

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

10 over the bar burpees

rest 4 min

AMRAP in 5 min:

400m run buy in:

8 power cleans #135/95 mrx#105/75

8 over the bar burpees

rest 4 min

AMRAP in 5 min:

400m run buy in:

6 power cleans #155/115 mrx#135/95

6 over the bar burpees

RX+

#135/95

#185/135

#205/155

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July
9
2017

Better everyday

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Warm-up

250m run

15 back extensions

15 squat jumps

15 stiff legged deadlift (bar)

Deadlift (Establish 1 RM deadlift)

We only do this 1 time a year usually so we can get % to work at. Do not go up in weight if your form starts getting bad and back starts to round.

Metcon (Time)

3 RFT:

10 thrusters # 115/85 mrx #95/65

15 pull ups

RX+

#135/105 thrusters

c2b pull ups

12 min time cap

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