Workout of the Day

July
29
2016

Mayhem day

Posted by Shane, 6:00 pm


Ignite Fitness Alabama – CrossFit

Teams or individuals registered for Mayhem chose any or all WODs to do and practice your rep scheme and communication for workouts.

If not doing Mayhem following WOD will be available or you can do Mayhem Wod also.

Open gym 8:30am – 10:30am.

I am going to open gym either at 2 or 3 pm to practice also and will post on Facebook time when I know.

Metcon (AMRAP – Reps)

Teams of 2:

AMRAP in 25 min:

25 tire flips

50 cal row

75 pull ups

100 push ups

75 squats

50 burpees

25 turkish get ups #53/35

can split reps in anyway

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July
28
2016

Swing it

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

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

Warm-up

400m run

10 russian kb swings

15 squat jumps

30 double unders

3 Shoulder press and 5 push press (3 x 3)

3 sets of heavy as possible:

3 shoulder press and 5 push press

Take average of 3 sets of shoulder press

Metcon (AMRAP – Rounds and Reps)

AMRAP in 5 min:

9 wall ball #20/14

9 kb swings #53/35

18 double unders

rest 2 min: start over from beginning for second AMRAP

AMRAP in 5 min:

6 wall ball #20/14

6 kb swings #53/35

24 double unders

36 reps equals a round

Rx+

70/53 kb

#25/16 wall ball 10′

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July
27
2016

Power Core

Posted by Shane, 6:00 pm


Ignite Fitness Alabama – CrossFit

Warm-up

Coaches choice

Metcon (No Measure)

3 Rounds:

10 mb ghd sit ups #20/14 mrx#14/10

20 alt sit ups

30 mb crunches #20/14

Metcon (AMRAP – Reps)

AMRAP in 8 min:

ascending ladder:

2 power snatches #75/55 mrx#65/45

1 t2b

4 power snatches

2 t2b

6 power snathes

3 t2b

etc……

add 2 power sntaches and 1 t2b after each round

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July
26
2016

Conrad’s Pain Cave

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Happy Birthday Coach Conrad!

Warm-up

Tabata Row

Group stretch

Metcon (Time)

For Time:

400m run

27 thrusters #115/75 mrx#95/65

27 box jumps #24/20

27 over the bar burpees

400m run

27 thrusters

27 box jumps #24/20

27 over the bar burpees

RX+

#135/95 thrusters

bar facing burpees

27 min time cap

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July
25
2016

Barbarian

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Warm-up

10 strict t2b

10 burpees

15 ghd sit ups

15 cal row

Bench Press (3 sets of ME bench press (85% 1rm))

post average of 3 sets

Metcon (AMRAP – Rounds and Reps)

AMRAP in 15 min:

5 c2b pull ups mrx pull ups

10 c2f push ups

15 st leg sit ups

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July
24
2016

Double DT

Posted by Shane, 6:00 pm


Ignite Fitness Alabama – CrossFit

Warm-up

400m run or row

10 strict pull ups

15 back extensions

20 squats

Double DT (Time)

10 RFT:

12 deadlifts #155/105 mrx#135/85 grx#95/65

9 hang cleans

6 push jerks

25 min time cap

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July
22
2016

7/23/16

Posted by Shane, 6:00 pm


Ignite Fitness Alabama – CrossFit

Open gym 8:30am – 10:30am.
Team Wod at 9:30am.

Metcon (AMRAP – Reps)

AMRAP in 25 min: 2 person team

5 wall climbs (can do anytime)

100 pull ups

75 hang cleans #95/65

25 turkish get ups #35/26

75 slam balls #30/20

100 gs push ups

5 rope climbs (can do anytime)

Can partion reps in anyway

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July
21
2016

Friday Funday

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Recovery Yoga at 5:30pm tonight!

Also Perry and Janet Turner are having The CrossFit Games live at there house tonight from 6-8 or later:)) so byob and kids are welcome! They are located in Ross Bridge at 2241 South Hampton Dr 35226

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

Warm-up

Coaches choice

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

add all reps together for 3 sets and divide by 3

Metcon (AMRAP – Reps)

In 4 minutes complete:

25 oh squats #95/65 mrx#75/55

then ME ghd sit ups

rest 1 min:

In 4 minutes complete:

25 Power snatches

then ME otb burpees

rest 1 min:

In 4 minutes complete:

25 Front squats

then ME hspu

rest 1 min:

can start anywhere but must stay in order after

score is total number of reps of ME

RX+

#115/85

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July
20
2016

Float like a Butterfly

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Recovery Yoga is back on for this Friday at 5:30pm so please come and enjoy!

Metcon (AMRAP – Reps)

3 rds:

Me double unders in 1 min:

rest 1 min

score is total number of combined double unders in 3 min

Metcon (Time)

3 RFT:

30 double unders

25 kb swings #53/35

20 wall ball #20/14

15/12 cal row

20 min time limit

If you go unbroken on everything subtract 1 min from time

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July
19
2016

On your Heels

Posted by Shane, 6:00 pm


Ignite Fitness Alabama – CrossFit

Remember tonight there is no 6:30pm class.

Warm-up

10 push ups

20 lunges

30 double unders

2 wall climbs

Shoulder press/ push press (3 x 2/4)

3 sets of:

2 shoulder press/ 4 push press (90% 1RM shoulder press)

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 min:

5 push press #115/85 mrx@95/65

7 deadlifts #115/85 mrx#95/65

9 box jumps or step ups #24/20

RX+

#135/105

no step ups

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