Workout of the Day

October
30
2014

WOD 10/31/14

Posted by Shane, 7:31 pm

Happy Birthday Kelly Steely!

For Time:

50 cal row
40 push press #75/55
30 ghd sit ups
20 power snatches #75/55
10 ring dips
400m run
10 wall climbs
20 slam balls #40/30
30 mt climbers
40 lateral jumps
50 sit ups
400m run

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

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October
29
2014

WOD 10/30/14

Posted by Shane, 6:13 pm

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10 @ 60% 1RM, 8 @ 70% 1RM, 5 @ 80% 1RM, 3-3 @ 85% 1RM

then,

AMRAP in 5 min:

8 alt pistols
4 sdhp #95/65

rest 2 min, then:

AMRAP in 5 min:

8 kb goblet squats #70/53
4 hspu

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October
28
2014

WOD 10/29/14

Posted by Shane, 7:16 pm

IMG_6765
ME pull ups in 2 minutes:

rest 2 minutes, then:

ME SS push ups in 2 minutes:

rest 4 min, then:

5 RFT:

15 c2b pull ups
20 ss push ups
35 double unders

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October
27
2014

WOD 10/28/14

Posted by Shane, 7:15 pm

IMG_0202
Take 15-20 min to establish 1RM clean & jerk (compare to 8/18/14)

then,

AMRAP in 10 min:

9 wall ball #20/14 10’9′
6 box jump overs #24/20 (must jump for RX and masters RX)
3 clean & jerk #135/95 masters #115/75

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October
26
2014

WOD 10/27/14

Posted by Shane, 5:20 pm

IMG_3493.JPG

In 4 minutes run 400m then with remaining time do ME toes to bar
rest 1 min, then:

In 4 minutes run 400m then with remaining time do ME kb swings #53/35
rest 1 min, then:

In 4 minutes run 400m then with remaining time do ME alt sit ups
rest 1 min, then:

In 4 minutes run 400m then with remaining time do ME burpees
rest 1 min, then:

In 4 minutes run 400m then with remaining time do ME russian twist #45/35 (1,1,2,2,3,3 etc)
rest 1 min, then:

can start at any station but must stay in order once you start

Score is total number of reps completed after runs

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October
23
2014

WOD 10/24/14

Posted by Shane, 8:18 pm

20141024_172117
Bench Press
ME @ 75% 1RM for 3 sets

then,

For Time:

30-20-10 reps of:

deadlifts #225/155 masters #185/125
gs push ups
box jumps #30/24

Open gym Saturday from 8:30am – 10:30am. Team WOD at 9am.
Remember if you can go out to CrossFit Trussville to see some of our athletes compete and support breast cancer that would be great if you are having rest day or go after open gym.

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October
22
2014

WOD 10/23/14

Posted by Shane, 7:09 pm

IMG_0165
Front squat w/ 3 sec pause (80% of 1RM)
5-3-3-2-2

then,

AMRAP in 12 min:

24 double unders (75 single)
12 front rack alt lunges #115/75 masters #95/65
6 snatches #115/75 masters #95/65

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October
21
2014

WOD 10/22/14

Posted by Shane, 7:26 pm

IMG_0162

For Time:

70 burpees
60 sit ups
50 wall ball #20/14 10’9′
40 ghd sit ups
30 cal row
20 k2e
10 ring dips

If your a new member and haven’t rated Ignite Fitness – Fueled by Crossfit on Facebook yet please give us a good review if you agree and haven’t done so yet!

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October
20
2014

WOD 10/21/14

Posted by Shane, 7:38 pm

IMG_0161
For Time:

800m run
10 power cleans #135/95 masters #115/75
20 kb swings #53/35
650m run
10 power cleans
20 kb swings
400m run
10 power cleans
20 kb swings
250m run
10 power cleans
20 kb swings

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October
19
2014

WOD 10/20/14

Posted by Shane, 5:37 pm

102014
Shoulder press
5-5-5 (80% of 1RM)

then,

ME shoulder press (50% of 1RM)

AMRAP in 10 min:

2 thrusters #95/65
2 pull ups
4 thrusters
4 pull ups
6 thrusters
6 pull ups

increase both by 2 reps until clock runs out

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