Workout of the Day

September
28
2016

Back and Forth

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Warm-up

Coaches choice

Bench Press (3x me (average of 3 sets))

3 sets of ME reps @ 85%

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 min:

15/12 cal row

10 toes to bar

15 barbell push ups

10 ghd sit ups

0 comments
comment +
September
27
2016

Feels so Good

Posted by Shane, 6:00 pm


Ignite Fitness Alabama – CrossFit

Warm-up

Coaches choice

Metcon (Time)

5 RFT:

10 power cleans #135/95 mrx#115/75

15 wall balls #20/14

250m run

RX+

185/135

#25/16 wall ball 10′

new members

5RFT:

5 power cleans

10 wall ball

250m run or row

0 comments
comment +
September
26
2016

Jerk and Jump

Posted by Shane, 6:00 pm


Ignite Fitness Alabama – CrossFit

Warm-up

10 ghd sit ups

10 squat jumps

10 box step ups

10 squat jumps

250m run

shoulder press/ push or split jerk (4 push or split jerks)

3 rounds:

2 shoulder press/ 4 push or split jerks (increase weight each set)

score is heaviest completion of set

Metcon (Time)

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

push press #115/75 mrx#95/55 (no jerk)

kb swings #53/35

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

burpees box step or jump overs #24/20

ring dips

10 push press

10 kb swings

1 burpee box over

1 ring dip

etc….

20 min time limit

0 comments
comment +
September
25
2016

Grip it Tight

Posted by Shane, 6:00 pm


Ignite Fitness Alabama – CrossFit

Warm-up

5 strict pull ups

10 back extensions

25 cal row

EMOM for 8 min: (2 x 2 each 2 min)

EMOM for 8 min: 60,70,75,80% 1RM squat snatch

2 reps of squat sntach

change weight out every 2 min
record last 2 reps of successful lift

Metcon (AMRAP – Rounds and Reps)

AMRAP in 9 min:

30 hang power snatch #75/55 mrx#65/45

30 front squats

30 pull ups

0 comments
comment +
September
23
2016

Saturday fun

Posted by Shane, 6:00 pm


Ignite Fitness Alabama – CrossFit

Open gym 8:30am – 10:30am.
2 person team wod at 9:30am.

Metcon (AMRAP – Reps)

AMRAP in 5 min each station.

cal row

alt sit ups

hang cleans #95/65

100m sprints (counts as 10 reps each)

mb cleans #20/14

with a continuous clock (25 min)

can start at any station but must stay in order after

0 comments
comment +
September
22
2016

All of the Rest

Posted by Shane, 6:00 pm


Ignite Fitness Alabama – CrossFit

Yoga tonight at 5:30pm.
Open gym tomorrow from 8:30am – 10:30am.
Team Wod at 9:30am.

I will probably open gym on Sunday for an hour or so around 5:00pm for us to redo comp wods but will be open for you to workout.

Warm-up

400m run

10 alt one leg stiff leg deadlifts bodyweight

15 goblet squats

Bench Press (3 x 5 reps 80-85% 1rm)

Metcon (AMRAP – Reps)

0-5 minutes performing following:

50 wall ball #20/14 buy in, then:

Me reps of:

12 deadlifts #185/135 mrx #155/105

12 burpees over the bar

rest 2 min, then:

7-11 minutes:

35 wall ball buy in, then:

ME reps of:

9 Deadlifts #225/155 mrx#185/135

9 otb burpees

rest 1 min, then:

12-15 min:

25 wall ball buy in, then

Me reps of:

6 deadlifts #275/185 mrx#205/165

6 otb burpees

score is total reps of deadlifts and otb burpees after wall ball

0 comments
comment +
September
21
2016

L.B.

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Happy Birthday Leslie Black!

Those that are competed in Wodapalooza online competition can do those WOD’s which are following:

Find a 6 rep max bear complex unbroken:

Clean (any style)
Front squat (can do squat clean)
shoulder to overhead (can do thruster)
back squat
back to overhead lock out

note time for tiebreaker (video submission required for those competing)

then,

AMRAP in 7 min:

21-15-9 reps of:

deadlifts #185/115
oh squats #95/65

25 double unders after each set

Warm-up

5 toes to bar

10 push ups

15 squat jumps

20 kb swings

25 cal row

Metcon (No Measure)

Core Work:

3 rds:

10 strict toes to bar

20 hollow rocks

30 alt mtn climbers

Metcon (Time)

For Time:

39 alt mtn climbers

39 kb swings #53/35

9 back extensions

22 toes to bar

77 straight leg sit ups

39 slam balls #20/30

39 kb swings

400m run

20 min time limit

0 comments
comment +
September
20
2016

Better Everyday

Posted by Shane, 6:00 pm


Ignite Fitness Alabama – CrossFit

Metcon (No Measure)

EMOM for 3 min:

2 hang snatch pull then 1 squat snatch 65% 1RM

rest 1 min while changing weights

EMOM for 3 min:

2 hang squat snatch pull then 1 squat snatch 70% 1RM

rest 1 min while changing weights

EMOM for 2 min:

2 squat snatch 80% 1RM

Metcon (AMRAP – Reps)

AMRAP in 8 min:

Ascending ladder

2 squat snatch #115/85 mrx#85/55

5 double unders (lateral jumps)

4 squat snatch

10 double unders

6 squat snatch

15 double unders

8 squat snatch

20 double unders

etc…. increase 2 reps in snatch and 5 reps in double unders each rd until 8 min is up

New members just do power snatches at weight instructed by coach

RX+

#135/105

0 comments
comment +
September
19
2016

All American

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Warm-up

30 cal row

15 burpees

10 toes to bar

Metcon (Time)

For Time:

500m row buy in:

then,

21-18-15-9-6-3 reps of:

pull ups

chest to floor push ups

ghd sit ups (st leg sit ups)

30 min time limit

RX+

chest pull ups

0 comments
comment +
September
18
2016

Macho Man

Posted by Shane, 6:00 pm


Ignite Fitness Alabama – CrossFit

Warm-up

400m run

10 strict pull ups

15 back extensions

15 goblet squats

Establish 3RM front squat from ground (1 x 3 reps)

3 RM front squat starting from ground. You can power clean then front squat 3 or squat clean first and then do 2 more front squats.

Macho Man (AMRAP – Rounds and Reps)

EMOM for as long as possible:

3 power cleans #155/105 mrx#125/75

3 front squats

3 jerks

If you fail to complete reps in min then drop 1 rep off each movement and continue until 10 minutes is up. Note in comments what reps you finished with.

RX+

#185/135

0 comments
comment +

What is Crossfit?

Workout of the Day

Photo of the Day