Workout of the Day

July
6
2015

Run It

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Compare time to 4/21/14

Metcon (Time)

For Time:

800m run

10 cleans #135/95 mrx #115/75

15 kb swings #70/53 mrx 53/35

650m run

10 cleans

15 kb swings

400m run

10 cleans

15 kb swings

250m run

10 cleans

15 kb swings

30 min time limit
compare to 4/21/14

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July
5
2015

Goodies

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

We will continue back squat cycle but just 2 days a week starting this week which will be on Mondays and Thursdays. There will be no Yoga the next 2 weeks because Dawn will be out of town.

Back Squat (1 set of 20 reps (5 more pounds than Friday))

Metcon (AMRAP – Rounds and Reps)

AMRAP in 20 min:

3 rounds:

10 burpees

10 front squats #95/65

10 straight leg sit ups

If you complete in less than 5 minutes move to next, if not finish 3 rounds and row 1600m for total time.

with a continuous running clock complete following:

4 rounds:

10 wall ball #20/14

10 k2e

10 push press #95/65

If you complete in less than 15 minutes total move to next, if not finish 5 rounds and row 400m for total time.

with a continuous running clock complete following:

5 rounds:

10 ghd sit ups

10 deadlifts #95/65

10 slam balls #20/30

If you finish in less than 20 minutes start back at beginning.
If you don’t complete all rounds put total number of rounds and reps completed and in comments put your time you finished rounds and row in.

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July
2
2015

Dannie

Posted by Shane, 6:00 pm


Ignite Fitness Alabama – CrossFit

A happy early 4th to everyone especially all that has served this great nation both in the present and the past! We know our country would not be FREE if it wasn’t for your sacrifices!

Back Squat (1 set of 20 reps (add 5lbs from Wed))

Dannie (Time)

“Daniel meets Annie”

2 Person team Wod

50 double unders (150 singles)

50 sit ups

50 pull ups

400m run

40 double unders (120 singles)

40 sit ups

21 thrusters #95/65

800m run

30 double unders (90 singles)

30 sit ups

21 thrusters

400m run

20 double unders (60 singles)

20 sit ups

50 pull ups

10 double unders (30 singles)

10 sit ups

Can partition reps any way but partners must run together and can’t start inside work until both are finished run
Class schedule for tomorrow is as follows:

6am

9am

12:15PM

4:15PM

Yoga 5:30PM

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July
1
2015

Money Maker

Posted by Shane, 6:00 pm


Ignite Fitness Alabama – CrossFit

We will have a normal class schedule tomorrow’s “Hero” WOD and be closed on Saturday for the 4th! Have a blessed and safe weekend!

Bench Press (4 sets of 5 reps (post total weight of 4 sets))

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 min:

6 power snatch #115/85 MRX #95/65

9 barbell push ups

12 box jumps #24/20 (step ups allowed)

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June
30
2015

SexyBack

Posted by Shane, 6:00 pm


Ignite Fitness Alabama – CrossFit

This is Will Jones last day so we wish the best in life for him with his move back to his home state of Tennessee to be a Dentist! We will miss you and come visit when your back in town. Stay #IgniteStrong!

Warm Up (5) (No Measure)

15 Burpees

3 Wall Climbs

15 Lunge Walks

3 Skin the Cats

Back Squat (1 set of 20 reps (5 more pounds than Monday))

Metcon (Time)

For Time:

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

kb swings #70/53 MRX #53/35

oh plate lunges #45/35

burpees

wall ball #20/14 10’9′

20 min time limit

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June
29
2015

Burn

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Warm Up (2) (No Measure)

15 Squat Jumps

10 Push Ups

10 Pull Ups

20 Double Unders (20 Singles)

Metcon (No Measure)

3 Rds:

10 barbell roll outs

20 hollow rocks

30 alt sit ups

Metcon (Time)

4 RFT:

400m run or 500m row

5 hspu

15 straight leg sit ups

5 ring muscle ups (15 c2b pull ups)

15 sit ups

30 min time cap

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June
28
2015

Get Busy

Posted by Shane, 6:00 pm


Ignite Fitness Alabama – CrossFit

This is 3rd week in back squat cycle and its going to get a little challenging so after this week we are going to go to just 2 days a week instead of 3 so hang in there! It will just make the program a week longer but more will finish this way. We will be closed this Saturday for 4th of July but will have a hero WOD on Friday to celebrate it.

Warm Up (No Measure)

400m Row

10 Burpees

10 Toes to Bar

Back Squat (1 set of 20 reps (add 5 more pounds from Friday))

Metcon (Weight)

EMOM for 10 min: (start at 65% 1RM and work your way up to heaviest set)

1 power clean

1 hang squat clean

1 jerk

Metcon (AMRAP – Reps)

AMRAP in 7 min:

ascending ladder:

2 clean and jerk #135/95 MRX #115/75

2 toes to bar

4 c & j

4 t2b

6 c & j

6 t2b

increase 2 reps of each until time is up

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June
26
2015

WOD 6/27/15

Posted by Shane, 4:40 pm

Yoga 8:30am – 9:30am! There will be no team Wod today as several athletes will be at Summer Games competition at Avondale brewery today and tomorrow so if you can come cheer them on that would be great!

However the gym will be open from 9:30am – 11:30am for anyone wanting to make up a workout.

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June
25
2015

Bootylicious

Posted by Shane, 6:00 pm


Ignite Fitness Alabama – CrossFit

deadlift/box jump (No Measure)

35 double unders

25 cal row

15 back extensions

5 burpees
Yoga tonight at 5:30pm. Also Yoga tomorrow at 8:30am. There will be Open gym from 9:30am -11:30am but no team Wod as coaches will be at Summer Games competition at Avondale Brewery. If you can come watch them compete that would be awesome! Individuals compete on Saturday and teams on Sunday.

Back Squat (1 set of 20 reps (add 5lbs from Wed squats))

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 min:

10 deadlifts #185/135 MRX #155/105

10 gs push ups

10 box jump overs #20/14

Metcon (No Measure)

3 rounds: (take 15 min)

20 ghd sit ups

30 mb crunches #20/14

40 russian twist #45/35

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June
24
2015

Smooth

Posted by Shane, 6:00 pm


Ignite Fitness Alabama – CrossFit

Shoulder Press (5-3-3-2-2 ( work up to 2 rep max))

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 min:

2 bar muscle ups (6 c2b pu) both are RX but state in comments if you do pull ups

4 power snatch #115/85 MRX #95/65

8 push press #115/85 MRX #95/65

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