Workout of the Day

May
22
2015

Wod 5/23/15

Posted by Shane, 8:16 pm

There will be our traditional hero Wod “Murph” on Monday for Memorial Day for only class at 9:30am!

Open gym 9-11am.
Partner Wod at 9:30am.

2 person partner Wod:

25 min amrap:

800 m run buy in.

50 sdhp 95/65. 100 lateral jumps. 50 bb rows. 100 ball slams. 50 front rack lunge. 50 box jump overs #20,100 kb swings #53/35

After buy in can start anywhere you want but must stay in order!

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May
21
2015

Come as You Are

Posted by Shane, 5:00 pm

Ignite Fitness Alabama – CrossFit

Yoga tonight at 5:30pm. Open gym Saturday 9-11am.
We will be doing “Murph” on Monday at 9:30am for Memorial day Wod. This will be the only class.

(No Measure)

Warm Up:

20 Calorie Row

15 Push Ups

10 Squat Jumps

Metcon (AMRAP – Reps)

2 Minute AMRAP at each station, with 1 Minute Rest in Between:

-GHD Sit Ups

-Alt Sit Ups

-Med Ball Sit Ups (20/14)

**Can Start Anywhere, but must stay in order after that**

Metcon (AMRAP – Reps)

15 Minute AMRAP:

50 Double Unders

40 Toes To Bar

30 Barbell Push Ups

20 Hang Cleans (RX: 95/65)

10 Calorie Row

100 Meter Shuttle Sprint

-If you complete one round, start back from the bottom and work your way back up-

-100 Meter Shuttle Sprint counts as 10 Reps-

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May
20
2015

Death By Wall Balls

Posted by Shane, 6:00 pm


Ignite Fitness Alabama – CrossFit

(No Measure)

Warm Up:

250M Row

15 Goblet Squats

10 Strict Press

Back Squat (2×8 @ 70%)

Back Squat (2×5 @ 80%)

Metcon (AMRAP – Rounds and Reps)

Death By Wall Balls

One wall ball for every minute completed. 1st Minute – 1 Wall Ball, 2nd Minute – 2 Wall Balls, 3rd Minute – 3 Wall Balls….

(20/14)

Continue until you can’t complete wallballs in designated minute

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May
19
2015

Living La Vida Loca

Posted by Shane, 6:00 pm


Ignite Fitness Alabama – CrossFit

(No Measure)

Warm Up:

100M Shuttle Sprint

10 Toes to Bar

3 Wall Walks

3 Skin the Cats

Metcon (Time)

6 Rounds For Time:

5 Ring Muscle Ups ( 5 Chest to Bar Pull Ups & 5 Rings Dips)

15 Burpee’s

250 Meter Run

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May
18
2015

Randy

Posted by Shane, 6:00 pm


Ignite Fitness Alabama – CrossFit

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Randy (Time)

For Time:

75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here

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May
17
2015

Jack

Posted by Shane, 6:00 pm


Ignite Fitness Alabama – CrossFit

(No Measure)

Warm Up

250M Run

10 Strict Press

10 GHD

10 Broad Jumps

Jack (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

10 Push Press, 115#

10 Kettlebell Swings, 53#

10 Box Jumps, 24″
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here

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May
15
2015

WOD 5/16/15

Posted by Shane, 6:30 pm

Open gym 8:30am – 10:30am.

Team Wod at 9am.

Team Wod will be posted on Facebook.

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May
14
2015

This is How We Do it

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Overhead Squat (5 x 2 (90% of 1RM))

rerack then immediately do 6 front squats at same weight

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 min:

6 alt pistols

8 alt oh lunges #45/35

10 wall ball #20/14 10’9′

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May
13
2015

The Dance

Posted by Shane, 6:00 pm


Ignite Fitness Alabama – CrossFit

bench/ burpee/du (No Measure)

30 double unders

20 cal row

10 gs push ups

5 burpees

Bench Press (ME @ 50%, ME @ 60%, ME @ 70%, ME @80%)

Metcon (AMRAP – Rounds and Reps)

AMRAP in 6 min:

5 strict burpees

5 box jump overs #24/20

15 double unders

rest 1 mn

AMRAP in 5 min:

5 strict burpees

5 box jumps overs

15 double unders

rest 1 min

AMRAP in 4 min:

5 strict burpees

5 box jumps overs

15 double unders

25 reps equals 1 round

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May
12
2015

Supersonic

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Warm up 10 (No Measure)

50m sprint

50m backwards

50 sprint

50 backwards

15 shoulder press w/ bar

10 kb swings #53/35

3 wall climbs

Metcon (Time)

5 RFT:

400m run

10 push press #135/95 MRX #105/75

15 kb swings #70/53 MRX #53/35

20 straight leg sit ups

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