Workout of the Day

November
23
2017

Left overs

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

There is just 1 class today at 9:30am but gym might be Open around 4:30pm so check facebook for updates. I hope everyone had a great Thanksgivings!

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

Metcon (Time)

For Time:

800m run

50 alt lunges

40 alt sit ups

30 pull ups

20 hand release burpees

10 hspu

400m run

50 squats

40 butterfly sit ups

30 slam balls#30/20

20 hand release burpees

10 wall climbs

800m run

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November
21
2017

Classic

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

Normal schedule today except no 6:30pm class. Happy Thanksgivings to every on Thursday! We will be closed but be open for 1 class at 9:30am on Friday. However I beleieve someone might open up gym around 4:30pm also so will keep you updated.
Saturday is normal open gym.

Metcon (Time)

For Time:

70 double unders (3x singles)

60 kb swings #53/35

50 cal row

40 toes to bar

30 power cleans #115/85 mrx#95/65

20 push press #115/85 mrx#95/65

10 ring dips

RX+

30 minute time cap

#70/53 kb

#135/95 power clean and push press

ring muscle ups instead of ring dips

Warm-up

250 m run

10 toes through rings

20 lunges

30 double unders

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November
20
2017

Run for Turkey

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

Warm-up

250m run

10 toes through rings

20 lunges

30 double unders

Metcon (AMRAP – Reps)

In a 4 min window perform each

400m run

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

ME ghd sit ups

rest 2 min, then:

400m run

10 power snatches

ME wall ball #20/14

rest 2 min, then:

400m run

10 power snatches

ME straight leg sit ups

rest 2 min, then:

400m run

10 power snatches

ME barbell push ups

Can start anywhere but must go in order after

score is total number of reps of ME movements

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November
19
2017

Beep Test

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

Holiday schedule:
Monday and Tuesday normal hours
Wednesday normal hours except no 6:30pm class
Thursday: closed “Happy Thanksgivings!”
Friday: 1 class at 9:30am (check on Facebook as we might have one at 4:30pm)
Saturday: normal open gym

Warm-up

5 strict pull ups

10 goblet squats

10 burpees

6 rounds of Tabata row as group

Front Squat (5 x 3 front squats @ 85% 1RM)

Take no longer than 20 min

Bergeron Beep Test (AMRAP – Rounds and Reps)

EMOM for as long as possible:

7 thrusters #75/55

7 pull ups

7 burpees

*15 minute minimum work requirement. If you fail before the 15 minute mark, decrease the reps for all the movements to 6 reps and continue. If you can’t complete the 6’s move to 5’s and so on…

For score post how many rounds you did 7 reps of everything. Also post want rep scheme you were on for 15th minute.

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November
16
2017

Train for Life

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

Yoga and wine with Lacie Dunn tonight at 6pm!
Open gym tomorrow from 9-11am. Team Wod at 9:30am.

Warm-up

400m jog

5 strict toes to bar

10 stiff leg deadlifts with kb

30 double unders or attemps (meaning if you don’t have them yet attempt them)

Squat Snatch (Establish 1 RM squat snatch)

Take 20 min on clock

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 min:

2 power snatch #115/75 mrx#85/65

2 squat snatch

2 oh squats

9 toes to bar

18 double unders

RX+

#135/95

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November
15
2017

Tabata finally

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

Remember Yoga tomorrow night at 6pm!

Warm-up

Coaches choice

Box Jumps (ME box jump overs in 1 minute #24/20)

Each rep counts towards score in Tabata total

Metcon (AMRAP – Reps)

Tabata: 8 rounds of 20 sec work, 10 sec rest

hang cleans #95/65 mrx#75/55

floor barbell chest press #95/65 mrx#75/55

box jump overs #24/20 mrx# step overs

cal row

rest 1 min between each round

Take lowest score of 8 rds for each movement and add them together plus add me box jump overs

Start at any station but must stay in order after and after each round start at next movement then before

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November
14
2017

Crazy Train

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

Remember Zin Yoga this Friday at 6pm! It is a great compliment to CrossFit as it stretches your muscles out really good as those experienced last time all agreed.

Warm-up

30 cal row

30 double unders

15 back extensions

15 hollow rocks

Metcon (Time)

For Time:

50 ghd sit ups or 100 straight leg

50 over the bar burpees

50 alt sit ups

50 deadlifts #185/135mrx#155/105

50 russian twist #45/35

4 (250m runs)

Can start anywhere, split reps up however and go in any order

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November
13
2017

Linchpin Test 6

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

Skill HSPU:

Take 10 minutes or so to work on Hand Stand Push ups effeciency

Warm-up

Coaches Choice

Linchpin Test 6 (Time)

4 RFT:

21 wall ball #20/14

18 pull ups

15 kb swings #53/35

12 handstand push ups

20 min time cap
This is a benchmark WOD so we will probably do once a year to compare scores. Have a goal in mind when starting of not beating people but for example go unbroken on all wall ball or kb swings etc…

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November
12
2017

Orignal Widowmaker

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

Warm-up

250m run or row

10 toes through rings

10 burpees

10 back extensions

Front Squat (Establish 1RM front squat)

Start clock once warmed up and have 20 minutes to esablish 1RM

Metcon (AMRAP – Rounds and Reps)

EMOM for as long as possible: 20 min cap

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

5 push jerks

5 push ups

If you fail before 10 minutes is up decrease each movement by 1 rep until 10 minutes is up

If you make it all the way to 20 minutes tie breaker is max push ups in 20th minute

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November
9
2017

More or Less

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

There will be no Yoga tomorrow or Saturday but will announce on Sunday night what day and time we will have it the following week.

Open gym tomorrow from 9 – 11am. Hero “Veteran’s” Wod at 9:30am.

Back Squat (3 x 6 reps @ 82% 1RM)

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 min:

10 thrusters #95/65 mrx#75/55

or

8 thrusters #115/85

or

6 thrusters #135/95

12 pull ups

you can decide on reps and weight you want to choose

example: if you choose 95lbs you will do 10 thruster and 12 pull ups everytime. #115/85 8 thrusters and 12 pull ups etc…

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