Workout of the Day

October
23
2014

WOD 10/24/14

Posted by Shane, 8:18 pm

Bench Press
ME @ 75% 1RM for 3 sets

then,

For Time:

30-20-10 reps of:

deadlifts #225/155 masters #185/125
gs push ups
box jumps #30/24

Open gym Saturday from 8:30am – 10:30am. Team WOD at 9am.
Remember if you can go out to CrossFit Trussville to see some of our athletes compete and support breast cancer that would be great if you are having rest day or go after open gym.

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October
22
2014

WOD 10/23/14

Posted by Shane, 7:09 pm

IMG_0165
Front squat w/ 3 sec pause (80% of 1RM)
5-3-3-2-2

then,

AMRAP in 12 min:

24 double unders (75 single)
12 front rack alt lunges #115/75 masters #95/65
6 snatches #115/75 masters #95/65

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October
21
2014

WOD 10/22/14

Posted by Shane, 7:26 pm

IMG_0162

For Time:

70 burpees
60 sit ups
50 wall ball #20/14 10’9′
40 ghd sit ups
30 cal row
20 k2e
10 ring dips

If your a new member and haven’t rated Ignite Fitness – Fueled by Crossfit on Facebook yet please give us a good review if you agree and haven’t done so yet!

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October
20
2014

WOD 10/21/14

Posted by Shane, 7:38 pm

IMG_0161
For Time:

800m run
10 power cleans #135/95 masters #115/75
20 kb swings #53/35
650m run
10 power cleans
20 kb swings
400m run
10 power cleans
20 kb swings
250m run
10 power cleans
20 kb swings

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October
19
2014

WOD 10/20/14

Posted by Shane, 5:37 pm

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Shoulder press
5-5-5 (80% of 1RM)

then,

ME shoulder press (50% of 1RM)

AMRAP in 10 min:

2 thrusters #95/65
2 pull ups
4 thrusters
4 pull ups
6 thrusters
6 pull ups

increase both by 2 reps until clock runs out

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October
17
2014

WOD 10/18/14

Posted by Shane, 5:24 pm

OPEN GYM
9am – 11am.

2 person team WOD at 9:30am.

Helen meets Elizabeth!

For time:

3 rounds:

400m run
21 kb swings #53/35
12 pull ups

21-15-9 reps of:
power cleans #135/95 masters #95/65
ring dips

Must start at top and stay in order can break reps up any way but both must run together and other can’t start until both are in door!

Open gym Sunday at 3pm and Recovery Yoga with Dawn at 4pm!!!!

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October
16
2014

WOD 10/17/14

Posted by Shane, 7:20 pm

IMG_3452-2
ME handstand hold

For Time:

1 min plank
400m run

65 double unders
55 mb sit ups #20/14
45 double unders
35 toes to bar
45 double unders
55 alt sit ups #20/14
65 double unders

1 min plank
400m row

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October
15
2014

WOD 10/16/14

Posted by Shane, 5:23 pm

imagejpeg_0-3
Take 20 min to find 1RM Back Squat

then,

For Points:

RX is #95/65

oh squats – each squat = 3 points
front squats – each squat = 2 points
back squats – each squat = 1 point

Rest 5 min:

shoulder press – each press = 3 points
push press – each push press = 2 points
jerk (push or split) – each jerk = 1 point

Score is total number of points.

There is no time limit but once you start the bar can not touch the ground or anything else except your body. You can rest in hang, front or back rack but once the bar is let go then you have exactly 5 minutes to rest before the second part starts.

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October
14
2014

WOD 10/15/14

Posted by Shane, 6:53 pm

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AMRAP in 20 min:

400m run (40 reps)
15 sdhp #75/55
5 ring muscle ups (7 bar muscle ups or 7 c2b pull up & 7 ring dips will count as RX)

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October
13
2014

WOD 10/14/14

Posted by Shane, 6:33 pm

IMG_0140
Please check on Facebook if there are sever thunderstorms in morning we might cancel early morning classes.

Push jerk (no split jerk)
5-5-3-3 (record 3 rep max)

then,

AMRAP in 12 min:

3 hspu (3 shoulder press #95/65)
9 kb swings #70/53
12 box jump overs #24/20

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