Workout of the Day

January
20
2017

Thunder and Rain

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

Open gym from 9 – 11am. 2 person team Wod at 9:30am.
RP challange questions and answers talk at 10:30am.

Metcon (Time)

For Time:

100 hang cleans #95/65

75 wall ball #20/14

150 double unders

100 slam balls #30/20

75 push press

every 2 min each teammate do 3 burpees

can split reps up anyway

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January
19
2017

Open Wod 16.3

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

Perform in 2 heats:
1 working out and 1 as counter

Yoga tonight at 5:30pm.

Open gym tomorrow from 9 – 11am.

I will also do a power point presentation at 10:30am and answer any questions if you need help about RP challenge!

CrossFit Games Open 16.3 (AMRAP – Reps)

AMRAP 7 minutes

10 power snatches

3 bar muscle-ups

Men use 75 lb.

Women use 55 lb.
scale to:

5 c2b pull ups instead of mu

55*

#65/45

c2b pull ups

Metcon (No Measure)

EMOM for 6 min: 70-75% 1 RM

2 power snatch

1 hang power snatch

1 squat snatch

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January
18
2017

Rogue

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

Metcon (Time)

For Time:

800m row

30 barbell chest press #95/65 mrx#85/55

20 ghd sit ups

10 box jumps #24/20 mrx# step ups

400m row

30 barbell push ups

20 straight leg sit ups

10 box jumps

250m row

30 chest to floor push ups

20 alt sit ups

10 box jumps

25 min time limit

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January
17
2017

New Beginnings

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

What a great turnout for bod pod today as 36 particapted! Now its time to create a habit of eating right. I promise you a free membership if you stick with this for 90 days you will see the best results of your life but just focus on doing it for the first 21 days and don’t think of it as 3 months!

Deadlift (3 x 4 reps @ 85% 1RM)

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 min:

20 double unders

10 kb swings #53/35

5 deadlifts #225/155 mrx#185/125

RX+

#70/53 kb

#275/205 dl

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January
16
2017

Habits form your Future

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

Today is 1st day of RP challenge but if you missed out I can probably get an appointment scheduled for you in next day or so. Remember this is not going to be easy and neither is CrossFit but if you truly want to take a few months to get in the best shape ever this will happen if you just focus for 90 days!!!

Warm Up (No Measure)

400m Row

10 Burpees

10 Toes to Bar

Metcon (Time)

For time:

0 -4 min

50 otb burpees

Metcon (Time)

4 – 8 min:

30 push jerks #115/75 mrx#95/65

20 power cleans #115/75 mrx#95/65

time is combined time from first WOD and second one

However each Wod is scored individually

rest up until 8 minutes then perform

Rx+

#135/95

Metcon (AMRAP – Reps)

starting after 8 minutes perform for 8 min:

odd min:

me toes to bar

even min:

me hspu (shoulder press #95/65

Rx+

strict hspu

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January
15
2017

Ready to Go

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

Remember tomorrow is start of RP challenge so make sure you sign up for time.
Starting this week we will have a routine each week to get prepared for the Open and do previous Open Wods on Fridays.

Warm Up (No Measure)

400m Row

10 Burpees

10 Toes to Bar

Front Squat (3 x 3 reps @ 85% 1RM)

Metcon (AMRAP – Reps)

AMRAP in 3 min:

ME wall ball #20/14

rest 2 min: then,

M# pull ups

rest 2 min: then,

M# front squats #95/65

RX+

#30/20 wall ball 10′

#115/85

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January
12
2017

The Good Life

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

Yoga tonight at 5:30pm.

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

Warm-up

Coaches choice

Hang Snatch (1 Rep max (can be squat or power) note in Wodify)

Metcon (Time)

For Time:

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

hang snatch #95/65 mrx#75/45

oh squats #95/65 mrx#75/45

barbell push ups

RX+

#115/85

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January
11
2017

Miami Bound

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

If you havent signed up for RP Body fat % loss challenge please do so by signing up on Facebook what time slot you want for appointment for bod pod to get one of the most accuarate percentages on the market! If your not on Facebook get with Conrad and he can make sure time you want is available. I believe this will be the most successful challenge we have ever had a Ignite so dont miss out!

Warm-up

10 box step ups

10 pull ups

50m jog forward

50m jog backwards

50m sprint forward

50m sprint backwards

2 wall climbs

Push Press (3 x 3 reps (average of 3 sets) )

No push jerks so no rebend of knees

Metcon (AMRAP – Rounds and Reps)

AMRAP in 6 min:

9 push press #95/65 mrx#85/55

7 box jump or step ups

5 sdhp #95/65 mrx#85/55

rest 1 min: then continue where you left off

AMRAP in 4 min:

9 push press

7 box jump or step ups

5 sdhp

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January
10
2017

Core is the Foundation

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

Still in the process of setting up date for body fat % challenge but be patient because its for 90 days with a 30 day option!

Metcon (AMRAP – Reps)

Core Tabata:

mb sit ups #20/14

ghd sit ups

russian twist #45/35 1,1,2,2 etc.

rest 1 min in between each

can start at any station but must stay in order after

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 min:

10 hand release burpees

15 kb swings #53/35

25 double unders

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January
9
2017

Tails Win

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

Front Squat (4 x 2 reps @ 90-95% 1RM)

Metcon (Time)

For Time:

400m run

30 toes to bar

10 hang cleans #115/75 mrx#95/65

400m run

20 c2b pull ups

10 hang cleans

400m run

10 pull ups

10 ring dips

10 hang cleans

20 min time cap

RX+

#155/105

10 bar muscle ups instead of 10 pull ups and 10 ring dips

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