Workout of the Day

September
19
2017

Fight Gone Good

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Warm-up

10 k2e

10 cal row

10 cal assault bike

10 goblet squats

Metcon (AMRAP – Reps)

AMRAP in 1 min, 3 rds:

kb swings # 53/35

c2b pull ups mrx# pull ups

deadlifts #115/85 mrx#95/65

wall ball #20/14

push press #115/85 mrx#95/65

cal assault bike

rest 2 min between rounds

can start anywhere but must stay in order after, each round start at station below one started on previous round

no more than 2 people can start at same station at a time

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September
18
2017

Stay Strong

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Warm-up

Coaches Choice

Front Squat (3 x 5 @ 75-80% !RM)

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 min:

3 Oh squats #95/65 mrx#75/55

5 front squats #95/65 mrx#75/55

7 ring dips

Rx+

#135/95

ring muscle up then 6 more dips

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September
17
2017

A little of a bunch

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Warm-up

400m run

5 strict pull ups

10 burpees

15 hollow rocks

Metcon (Time)

For Time:

400m run

50 alt sit ups

40 pull ups

30 hand release push ups

20 hang snatches #95/65 mrx#75/45

10 hspu

20 toes to bar

30 hand release burpees

40 power cleans #95/65 mrx#75/45

50 squats

400m run

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September
14
2017

Change is good

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

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

Warm-up

Choices choice

Back Squat (3 x 6 @ 80% 1 RM)

Metcon (Time)

For Time:

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

kb swings #53/35

oh alt plate lunges #45/35

ghd sit ups or double straight leg sit ups

15 min time limit

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September
13
2017

Even it Out

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Bench Press (3 x me reps of #10/5 more lbs than last week)

Metcon (AMRAP – Rounds and Reps)

Amrap in 12 min:

5 power snatches #95/65 mrx#75/55

7 barbell push ups

11/9 cal row

RX+

#115/85

starting with 0 do 20 double unders every 2 min (0,2,4,6,8,10) 3 x singles

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September
12
2017

Life is a Beach

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Warm-up

250m run

10 toes through rings

15 slam balls

2 wall climbs

Metcon (Time)

4 RFT:

20 slam balls #30/20

15 toes through rings

10 deadlifts #225/155 mrx#185/125

400m run

rest 2 min between each round, time is total with rest included

30 min time limit

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September
11
2017

Aftermath

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Remember Bod Pod and 30 day challenge starts today. Please arrive 10 min early and make sure to wear compression shorts and females a sports bra and have nothing metal on.

Warm-up

Coaches Choice

Metcon (Weight)

Take no more than 10 min to establish max 5 rep “Bear Complex”

1 power clean

1 front squat

1 push press

1 back squat

1 push press

Can combine movements but must control back to the ground on last rep

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 min:

7 thrusters #75/55

7 pull ups

7 burpees

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September
10
2017

Wind Tunnel

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

The 5:30 am and 8:15 am classes are scheduled as normal but other classes are cancelled for now because of Hurricane. If weather is not bad classes will resume so check back on Facebook and i will also send message out through Wodify.

Warm-up

30 cal row

20 lunges

15 back extensions

10 toes to bar

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
Female:

20″ box

#26 lb kb

#35 push press

#14 wall ball

jumping pull ups are 6 ” under bar standing

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September
7
2017

False Alarm

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Jason Grammer will be at gym around 4pm tomorrow till about 6pm to dry needle anyone with anyone that has any injuries or soreness! It will be free for anyone that wants to try it out.

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

Please sign up for Bod Pod if your doing body fat % loss challenge as its next Tuesday.

Warm-up

Warm-up

400m run with last 50m behind backwards jog

Front Squat (3 x 4 @ 80% 1RM)

Metcon (AMRAP – Reps)

AMRAP in 10 min:

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

50 double unders

4 squat cleans

40 double unders

6 squat cleans

30 double unders

8 squat cleans

20 double unders

10 squat cleans

10 double unders

RX+

#155/105

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September
6
2017

Fight inside the Dog

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

“It’s not the size of the dog in the fight but the size of the fight in the Dog!

Warm-up

Coaches Choice

Bench Press (3 x Me at body weight (75% female))

If you can’t do body weight guys scale to 75% and if girls can’t do 75% scale to 50%.

score is average of 3 sets

Metcon (Time)

For Time:

400m run buy in:

then, 3 rounds of:

25 straight leg sit ups

15 cal row

10 box jump overs or step overs #24/20

15 min time cap

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