Workout of the Day

July
30
2014

WOD 7/31/14

Posted by Shane, 7:03 pm

Bench Press
5-5-5-5 (85% of 1RM)
after each set do max unbroken stict pull ups

then,

AMRAP in 10 min:

15 sdhp #75/55
10 box jump overs #30/24
5 ring dips

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July
29
2014

WOD 7/30/14

Posted by Shane, 7:01 pm

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Kids CrossFit today at 10:30am and its last day of Summer will be this Friday at 10:30am.

Recovery Yoga this Friday at 5:30pm!

5 RFT:

400m run
15 burpees
25 kb swings #53/35

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July
28
2014

WOD 7/29/14

Posted by Shane, 5:16 pm

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Front squats 90% of 1RM (take 20 min)
2-2-2-2-2 with 1 sec pause at bottom

Then,

AMRAP in 10 min:

3 squat cleans #185/125 masters/ scaled #135/85
6 k2e
9 2 for 1 wall ball #20/14 10’9′

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July
27
2014

WOD 7/28/14

Posted by Shane, 6:08 pm

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“Annie” meets “Cindy” and “Grace”!

For Time:

50 double unders
50 sit ups
5 pull ups
10 push ups
15 squats
10 clean and jerk #135/95 masters/scaled #115/75
40 double unders
40 sit ups
5 pull ups
10 push ups
15 squats
5 clean and jerk
30 double unders
30 sit ups
5 pull ups
10 push ups
15 squats
5 clean and jerk
20 double unders
20 sit ups
5 pull ups
10 push ups
15 squats
5 clean and jerk
10 double unders
10 sit ups
5 pull ups
10 push ups
15 squats
5 clean and jerk

35 min time limit

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July
25
2014

WOD 7/26/14

Posted by Shane, 5:07 pm

Open gym tomorrow from 8:30am – 10:30am. Team WOD at 9:30am. No Yoga.
2 person team Wod will be posted shortly on Ignite Facebook page.

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July
24
2014

WOD 7/25/14

Posted by Shane, 5:58 pm

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Open gym 8:30 – 10:30am and team WOD at 9:30am on Saturday. Allison is out of town so there will be no Yoga.

For time:

Buy in:

500m row
50 sit ups

then,

4 rounds:

5 hspu (scale shoulder press #95/65)
10 power snatches #95/65
5 oh squats #95/65
10 kb swings #70/53

cash out:

400m run
50 sit ups

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July
24
2014

WOD 7/24/14

Posted by Shane, 8:00 am

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Bench Press (take 20 min)

ME reps @ 50% 1RM
ME reps @ 65% 1RM
ME reps @ 80% 1RM

add total reps for score

then,

AMRAP in 8 min:

8 gs push ups
24 double unders (50 single)

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July
23
2014

WOD 7/23/14

Posted by Shane, 8:04 pm

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“Death by 10 meters”

With a continuously running clock run 10 meters the first minute, run 20 meters the 2nd minute, 30 meters at the 3rd minuteā€¦. continue until you cannot complete the distance within the minute.
* compare to 5/13/13

Then,

AMRAP in 12 min:

4 deadlifts#185/135
100m shuttle sprint
8 burpees

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July
23
2014

WOD 7/22/14

Posted by Shane, 8:00 pm

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Masters CrossFit Games WOD:

50 box jumps #24/20
25 toes to bar
50 wall ball #20/14 10′
25 ring dips
50 wall ball
25 t2b
50 box jumps

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July
20
2014

WOD 7/21/14

Posted by Shane, 5:09 pm

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Take 15-20 min to establish 1RM squat clean

then,

“Fran”

For Time:

21-15-9 reps of:

thrusters #95/65
pull ups

*compare to 12/2/13

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