Workout of the Day

February
12
2016

Open gym

Posted by Shane, 7:00 pm


Ignite Fitness Alabama – CrossFit

Open gym 6:30am – 10:30am. Team Wod at 9:30am.
Yoga at 10:30am.

There will be no coach there as we will be at fundraiser competition so either make up WOD from week or do team WOD on your on.

If you want to come watch and support fundraiser its at CrossFit Irondale starting at 9am.

Warm Up (No Measure)

400m Row

10 Burpees

10 Toes to Bar

()

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February
11
2016

Chainsaw

Posted by Shane, 7:00 pm


Ignite Fitness Alabama – CrossFit

Winners from 30 day bodyweight challenge will be announced next week!
Open gym 8:30 – 10:30am tomorrow. Team Wod 9:30am.
Yoga at 10:30am.

Coaches choice (No Measure)

Coach decides what to do depending on WOD

Metcon (Time)

For Time:

100 alt sit ups

50 wall ball #20/14

25 power snatch #75/55

25 ghd sit ups

50 sdhp #75/55

100 alt mtn climbers

20 min time limit

rest exactly 5 min then take 5 more min to establish 1 rep max oh squat from the ground.

Overhead Squat (5 min after Wod for 1RM from ground)

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February
10
2016

Chill Out

Posted by Shane, 7:00 pm


Ignite Fitness Alabama – CrossFit

If you didnt weigh in today for challenge tomorrow is last day to weigh in.

Coaches choice (No Measure)

Coach decides what to do depending on WOD

Metcon (Time)

5 RFT:

250m run

10 box jump overs #24/20 mrx step overs

10 t2b then pull up

10 kb swings #70/53 mrx #53/35

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February
9
2016

B ROCK

Posted by Shane, 7:00 pm


Ignite Fitness Alabama – CrossFit

Happy Birthday Brock!
30 day challange is over and its time for weigh in. You can weigh in anytime today or tomorrow just make sure its before class.

Warm Up (No Measure)

400m Row

10 Burpees

10 Toes to Bar

Power clean, hang squat clean, jerk (1RM)

Take 15 min to establish 1RM power clean, hang squat clean and push or split jerk

Metcon (Time)

For Time:

46 hang cleans #115/85 mrx #95/65

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

46 deadlifts #115/85 mrx #95/65

46 push ups
scale down to weight that is hard but form stays good if needed

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February
8
2016

Recovery time

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

Coaches choice (No Measure)

Coach decides what to do depending on WOD

Bench Press (3 sets of 5 reps @ 85% 1RM)

Double-Unders (ME double unders after each set of bench in 1 min)

Metcon (AMRAP – Rounds and Reps)

AMRAP in 4 min:

5 burpees

10 double unders (20 singles)

rest 1:30 min: then,

AMRAP in 3 min:

5 burpees

10 double unders

rest 1 min: then,

AMRAP in 2 min:

5 burpees

10 double unders

rest 30 sec: then,

AMRAP in 1 min:

5 burpees

10 double unders

each round start where you finished

each round is 15 reps

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February
7
2016

15.5 Open Wod

Posted by Shane, 7:00 pm


Ignite Fitness Alabama – CrossFit

Great job to all that competed in the Winter Games this weekend! Everyone represented Ignite awesome!

Tabata row and thrusters (No Measure)

20 sec me cal row, rest 10 sec for 4 rds

then,

20 sec me thrusters #45/35 rest 10 sec 4 rds

CrossFit Games Open 15.5 (Time)

For Time:

27 Calorie Row

27 Thrusters, 95# / 65#

21 Calorie Row

21 Thrusters, 95# / 65#

15 Calorie Row

15 Thrusters, 95# / 65#

9 Calorie Row

9 Thrusters, 95# / 65#
scale down accordingly

Masters 55+ #65/45 thrusters

If more than 5 in class do 2 or 3 heats

15 min time cap

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February
5
2016

Hold your Balls

Posted by Shane, 7:00 pm


Ignite Fitness Alabama – CrossFit

Open gym from 8:30am – 10:30am. Team WOD at 9:30am. Yoga at 10:30am.

Remember to come watch to Ignite teams at the BJCC starting around 9am Sunday and going to about 3pm. #IgniteStrong

Metcon (Time)

2 person team:

For Time:

Run 250m with wb #20/14

50 sit ups and 50 burpees

Run 250m with wb

50 V- ups and 50 front squat w/ wb

Run 250m with wb

50 hollow rocks and 50 push press w/ wb

Run 250m with wb

50 t2b and 50 squat cleans w/ wb

– one partner must hold the Wall Ball at all times

– Both partners must run together

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February
4
2016

Easy like Friday morning

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

Open gym from 8:30am – 10:30am.
Team WOD at 9:30am.
Yoga at 10:30am!

We have 2 teams competing in Winter Games at Boutwell Auditorium so come cheer Ignite on from 9-3pm.

deadlift/box jump (No Measure)

35 double unders

25 cal row

15 back extensions

5 burpees

Metcon (No Measure)

EMOM for 8 min:

1 snatch (75%-80% of 1RM snatch)

1 hang squat snatch

2 oh squats

2 deadlifts

Metcon (Time)

For Time:

21-15-9 reps of:

pull ups

deadlifts #225/155 mrx #185/135

box jumps/ step ups #24/20

12 min time cap

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February
3
2016

Take it Easy

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

Coaches choice (No Measure)

Coach decides what to do depending on WOD

Metcon (Time)

4 RFT;

10 push press/jerk #115/85 mrx #95/65

15 toes to bar

20 alt sit ups

400m run

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February
2
2016

Geno

Posted by Shane, 7:00 pm


Ignite Fitness Alabama – CrossFit

Happy big “50” Geno Pearson!

Warm Up (5) (No Measure)

400m Row

10 Back Extensions

10 Shoulder Press with Bar

5 Toes to Ring

Push-ups (ME unbroken chest to floor push ups)

Bench Press (3 sets of ME reps @ 80% 1RM)

Add all 3 sets up to get 1 total numer

Metcon (AMRAP – Rounds and Reps)

AMRAP in 8 min:

8 burpees

8 kb swings #70/53 mrx #53/35

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