Workout of the Day

August
28
2016

Rumpshaker

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Warm-up

250m run

5 strict pull ups

10 burpees

15 squat jumps

Front Squat (3 x 5 reps (avg weight of 3 sets))

Metcon (AMRAP – Reps)

0-3 min do following:

15 squat cleans #115/85 mrx#95/65

15 toes to bar

15 otb burpees

if you complete within 3 min rest remainder then,

3-6 min do following:

13 squat cleans #135/105 mrx#115/75

13 toes to bar

13 otb burpees

if you complete within 3 min rest remainder then,

6-9 min do following:

11 squat cleans #185/145 mrx#135/95

11 toes to bar

11 otb burpees

if you complete within 3 min rest remainder then,

9-12 min do following:

9 squat cleans #225/165 mrx#155/105

9 toes to bar

Me otb burpees

New members perform power cleans and knees above hips and scale weight accordingly

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August
25
2016

RICE

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Yoga tonight at 5:30pm!!
No Open gym this week as most of us will be at Urban Purpose. If you can please come support and run 5k if you can as it is for a great cause.
We might have Open gym Sunday as I will keep you updated!

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 min:

10 lunges

12/10 cal row

10 squats

10 gs push ups

Metcon (No Measure)

ROMWOD

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August
24
2016

Rumble

Posted by Shane, 6:00 pm


Ignite Fitness Alabama – CrossFit

Warm-up

250m run

5 strict pull ups

10 gs push ups

30 double unders

Bench Press (3 x 5 reps (all 3 set must be same weight))

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 min:

6 alt knees to elbow

6 sdhp #95/65 mrx#75/45

6 barbell floor chest press #95/65 mrx#75/45

18 double unders (lateral jumps)

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August
23
2016

Run with Balls

Posted by Shane, 6:00 pm


Ignite Fitness Alabama – CrossFit

Warm-up

250m row

10 ghd sit ups

15 walking lunges

15 russian kb swings

Metcon (Time)

For Time:

800m run

60 straight leg sit ups w/ wall ball #20/14

45 kb swings #53/35

30 ghd sit ups

15 burpees

400m run w/ wallball #20/14

15 burpees

30 ghd sit ups

45 kb swings

60 st leg sit ups with wall ball

400m run

35 min time limit

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August
22
2016

LinChpin 729

Posted by Shane, 6:00 pm


Ignite Fitness Alabama – CrossFit

Warm-up

Metcon (Time)

For Time:

21 thrusters #95/65 mrx#75/55

21 pull ups

18 squat snatch

18 pull ups

15 thrusters

15 pull ups

12 squat snatch

12 pull ups

9 thrusters

9 pull ups

6 squat snatch

6 pull ups

3 thrusters

3 pull ups

30 min time cap

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August
21
2016

Clean with a Purpose

Posted by Shane, 6:00 pm


Ignite Fitness Alabama – CrossFit

Warm-up

10 t2b

15 squat jumps

30 cal row

Clean (1 rep max (can be squat or power))

Metcon (AMRAP – Reps)

4 rounds of each with a continous running clock

30 seconds work, 30 seconds rest

burpee box jump overs #20

wall ball #20/14

cal row

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August
18
2016

Cardio Strength

Posted by Shane, 6:00 pm


Ignite Fitness Alabama – CrossFit

Yoga tonight at 5:30pm.

Open gym will be Saturday from 3pm – 5pm this week because of local competition. There is a chance someone might open up gym Sunday also so I will keep you posted.

Good Luck to the athletes competing Saturday at CrossFit Irondale. If you can come out to watch that would be great as event starts around 9am and will last till about 1pm or so.

Front Squat (3 sets of 2 reps (95% 1RM))

Metcon (AMRAP – Rounds and Reps)

AMRAP in 6 min:

4 power snatches #95/65 mrx#75/45

6 front squats

24 double unders (lateral jumps)

rest 2 min, then take off where you finished from

AMRAP in 4 min:

4 power snatches

6 front squats

24 double unders

RX+

#115/85

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August
17
2016

Coopertone

Posted by Shane, 6:00 pm


Ignite Fitness Alabama – CrossFit

Warm-up

250m run

5 toes through rings

10 burpees

2 wall climbs

Metcon (No Measure)

3 rounds:

20 alt one legged strict toes to bar

20 ghd sit ups

40 russian twist #45/35

can go in any order each rd

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 min:

10 push press #95/65

10 barbell push ups

10 kb swings #53/35

Rx+

#115/85

#70/53

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August
16
2016

Strong and Graceful

Posted by Shane, 6:00 pm


Ignite Fitness Alabama – CrossFit

Warm-up

3 rds: 80% pace

150m row

3 cleans (60% of WOD weight)

5 strict pull ups

We will take 10 min to work with anyone wanting to work on kipping or butterfly pull ups before WOD

Metcon (Time)

For Time:

400m run

10 power cleans #135/95

mrx#115/75

20 pull ups

500/450m row

10 power cleans

20 pull ups

500/450m row

10 power cleans

20 pull ups

400m run

30 min time cap

RX+

#165/125

c2b pull ups

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August
15
2016

Lizzy

Posted by Shane, 6:00 pm


Ignite Fitness Alabama – CrossFit

Warm-up

Bench Press (Establish 1 RM )

I am expecting a ton of PR’s today so make sure you warm up properly leading up to your max! (meaning don’t jump up to quick)

Metcon (Time)

For Time:

21-15-9 reps of:

thrusters #95/65

ring dips

12 min time cap

Rx+

#115/85

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