Workout of the Day

May
4
2016

All Around

Posted by Shane, 6:00 pm


Ignite Fitness Alabama – CrossFit

Warm-up

Coaches choice

Deadlift (3 sets of 4 reps)

Deadlift (85% of 1RM

4-4-4

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 min:

3 ring muscle ups, mrx & modified 10 c2b pull ups

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

18 double unders

0 comments
comment +
May
3
2016

All Star

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Warm-up

250m run or row

5 strict pull ups

10 burpees

15 squat jumps

Metcon (Time)

For Time:

400m run

20 toes to bar

15 wall ball #20/14

400m row

20 ghd sit ups

15 wall ball

400m run

20 toes to bar

15 wall ball

400m row

20 ghd sit ups

15 wall ball

0 comments
comment +
May
2
2016

All Out

Posted by Shane, 6:00 pm


Ignite Fitness Alabama – CrossFit

3 front squat/ 6 back squats (3 front squats/ 6 back squats)

2 rounds of:

3 front squats/ rerack 6 back squats (Do same weight as last Monday)

Metcon (Time)

For Time:

21 squat cleans #135/95 mrx# 105/65

15 thrusters

9 clean & jerks

0 comments
comment +
May
1
2016

Giffin

Posted by Shane, 6:00 pm


Ignite Fitness Alabama – CrossFit

Happy Birthday John Giffin!

Warm-up

45 double unders

30 cal row

15 k2e

Bench Press (3 x 6)

3 sets of 6 reps @ 80% 1RM

Metcon (Time)

For Time:

5 strict hspu

45 chest to floor push ups

45 ring dips

2 wall climbs

45 floor chest press #95/65

45 hand release burpees

71 double unders (lateral jumps)

20 min time cap
30 day push ups challenge starts today.

Do 100 push ups everyday, can break up push ups anyway throughout the day.

0 comments
comment +
April
29
2016

Kiss

Posted by Shane, 6:00 pm


Ignite Fitness Alabama – CrossFit

Open gym 8:30am – 10:30am.
Wod at 9:30am.
Yoga at 10:30am!

Metcon (AMRAP – Rounds and Reps)

2 person team:

AMRAP in 25 min:

10 pull ups

10 hand release burpees

100m shuttle sprint (10 reps)

20 squats

20 st leg sit ups

100m shuttle sprint (10 reps)

split reps anyway but each person runs shuttle sprint

0 comments
comment +
April
28
2016

U Got the Look

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Open gym tomorrow from 8:30am – 10:30am.
Team Wod at 9:30am.
Recovery Yoga at 10:30am!

Deadlift (4 sets of 2)

Deadlift (90% 1RM)

2-2-2-2

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 min:

10 box jump overs #24/20 mrx step overs

10 deadlifts #155/105

emom starting at beginning do 15 double unders

0 comments
comment +
April
27
2016

Vaughan

Posted by Shane, 6:00 pm


Ignite Fitness Alabama – CrossFit

Happy Birthday Megan!!!

Warm-up

Coaches choice

Metcon (Time)

For Time:

27 hang cleans #95/65

27 hspu

4 handstand walks 28′

89 lateral jumps over barbell

27 hang cleans #95/65

27 push press #95/65

Can do handstand walks anytime throughout WOD

substitute 2 bear crawls for each walk

27 min time limit

0 comments
comment +
April
26
2016

Lets go Crazy

Posted by Shane, 6:00 pm


Ignite Fitness Alabama – CrossFit

Warm-up

30 cal row

20 squat jumps

10 strict pull ups

2 skin the cats

Metcon (AMRAP – Reps)

AMRAP in 7 min:

7 power snatches #75/55

7 pull ups

7 over the bar burpees

rest 1 min, then:

AMRAP in 5 min:

5 power snatches

5 pull ups

5 otb burpees

rest 1 min, then:

AMRAP in 3 min:

3 power snatches

3 pull ups

3 otb burpees

Total reps of all is score

0 comments
comment +
April
25
2016

Little Red Corvette

Posted by Shane, 6:00 pm


Ignite Fitness Alabama – CrossFit

“Roxanne” (No Measure)

Play the song buy The Police “Roxanne and do a burpee every time song says Roxanne!

Bench Press (4×4)

Bench press

4-4-4 (85% 1rm)

Metcon (Time)

For Time:

400m run

100 st leg sit ups

250m run

75 kb swings #53/35

250m run

50 hand release push ups

400m run

25 wall ball #20/14

25 min time cap

1st month member;

250m run

75 sit ups

150m run

50 kb swings

150m run

25 push ups

250m run

25 wall ball
RX+

#70/53 kb

#25/16 wall ball 10′

0 comments
comment +
April
24
2016

When Doves Cry

Posted by Shane, 6:00 pm


Ignite Fitness Alabama – CrossFit

Warm-up

Coaches Choice

2 front squats/ 4 back squats (3 sets of 2 front/ 4 back squats)

3 sets of 2 fronts squats/ rerack then 4 back squats

add 5 lbs from last week

Metcon (Time)

For Time:

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

thrusters #95/65 mrx#75/55

toes to bar

12 min time limit

0 comments
comment +

What is Crossfit?

Workout of the Day

Photo of the Day