Workout of the Day

February
27
2017

All The Way Up

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

As most of you know CrossFit has been having website challanges so they have extended time to submit until Tue night at 7pm and scores might not be able to be seen by Thursday so dont worry if you dont see your score if you have submitted it yet because it will be fixed! This also means someone can redo tomorrow but wouldnt advise that unless you think you can shave atleast 1 min or 2 of your time as you need to get prepared for this weeks Wod. I am so proud of all the hard work everyone has given so far and keep it up!

Front Squat (3 x me @ 80% 1RM)

Metcon (AMRAP – Reps)

AMRAP in 8 min:

ascending ladder:

3 power cleans #115/85 mrx#95/65

3 toes to bar

6 power cleans

6 toes to bar

9 ”

9″

etc… increase reps by 3 each round

Rx+

155/105

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February
26
2017

Rise up

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

Great job to all that did 17.1! Remember to submit scores through crossfit site before tonight or tomorrow by 6pm. If you forget to submit score then you wont be able to submit anymore going forward.

Warm-up

30 cal row

30 double unders

15 goblet squats

5 strict pull ups

Shoulder Press (3 sets of ME @ 85% 1RM)

Metcon (Time)

For Time:

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

wall ball #20/14

c2b pull ups mrx# pull ups

after each rd do 20 double unders

RX+

#30/20 wall ball

strict pull ups

15 min time cap

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February
24
2017

Open gym 2/25

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

Open gym tomorrow from 9-11am. Partner Wod or 17.1 redo at 9:30am.

Open gym from 1-3 on Sunday.

Metcon (AMRAP – Rounds and Reps)

2 person team:

AMRAP in 20 min:

5 pull ups

10 thrusters #75/55

15 sit ups

1 person does complete rd then partner 2 does complete rd and continue rotating

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February
23
2017

17.1 Open Wod

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

Teams will be announced later tonight or first thing in morning. If you are competing in the Open please watch the standards video of workout for tomorrow. Good Luck and most importantly have fun!

Warm-up

30 cal row

20 box step ups

10 dumbbell sntaches at what weight you are doing in Wod

2 skin the cats

1 wall climb

CrossFit Games Open 17.1 (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box

F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes

CrossFit Games Open 17.1 Scaled (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 35-lb. dumbbell / 20-in. box (step-ups OK)

F: 20-lb. dumbbell / 20-in. box (step-ups OK)

Time cap: 20 minutes

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February
22
2017

Run for recovery

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

Remember tomorrow we will do 17.1 Open Wod so get some good rest and be ready!

Metcon (Time)

In a 4 minute window do 10 kb swings #53/35 then run 250m.

write down time to complete, rest remainder of time. Repeat for a total of 5 rounds.

Score will be time of 5 rounds added together.

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February
21
2017

Steady does it

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

Remember tomorrow the Open workout is released at 7pm our time. Conrad will be going head to head at Forge in Vestavia around 7:30pm so if you can come out to cheer him on! Also several of you have signed up and choose CrossFit Hoover as affilate which is right but you still have to pick Ignite Fitness Hoover as team also. To do that all you have to do is log back in and click on name then go to choose team and Ignite and join team. Please do this tonight if you can so we can figure out teams.

Warm-up

Coaches choice

Bench Press (3 x me @ 85% 1RM)

Metcon (AMRAP – Rounds and Reps)

AMRAP in 8 min:

3 hang snatch #95/65 mrx#85/55

5 ring dips

7 box jump overs or step overs #24/20

RX+

#115/85

ring dips after a muscle up (first 1 counts as 1 dip)

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February
20
2017

Rounders

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

Warm Up 7 (No Measure)

400 Meter Row/Run

3 Wall Climbs

10 Knees to Elbows

5 Push Ups

30 Mountain Climbers

Metcon (Time)

4 RFT:

15 cal row

15 c2b pull ups mrx# pull ups

15 hand release burpees

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February
19
2017

Open Week

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

The Open starts this week so if you haven’t signed up make sure you do so. We will have 2 or more people go head to head this Friday at 5:30pm.

Also Conrad is going head to head Thursday night 7:30pm at Forge if you can make it to come cheer him on to Victory!

Warm-up

250m run

5 strict toes to bar

15 goblet squats

30 double unders

Front Squat (Find 5 rep front squat from ground)

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 min:

5 clean and jerks #135/95 mrx#115/75

7 toes to bar

9 wall ball #20/14

21 double unders

RX+

#165/115

#20/30 wall ball 10′

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February
16
2017

Prep Time

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

Remember there is no formal Open gym on Saturday because of competition in CrossFit Gardendale and fundraiser at CrossFit 459. However the gym will be open for you to workout from 8am – 12pm.

Warm Up (No Measure)

400m Row

10 Burpees

10 Toes to Bar

Back Squat (3 x ME @ 80% 1 RM)

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 min:

5 hang snatch #95/65 mrx#75/55

5 back squats #95/65 mrx#75/55

5 over the bar burpees

15 double unders (lateral jumps or 3 x singles)

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February
15
2017

Run and Jump

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

Warm-up

250m run

10 toes through rings

15 russian kb swings

25 double unders

Metcon (Time)

4 RFT:

20 kb swings #53/35

20 box jumps or step ups #24/20

400m run

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