Workout of the Day

May
25
2016

The Met

Posted by Shane, 6:00 pm


Ignite Fitness Alabama – CrossFit

Bench Press (3 x 8)

Bench Press

3 sets of 8 reps 75% 1RM

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 min:

4 ring dips

6 c2b pull ups

8 kb swings #53/35

Rx +

ring muscle up then 3 ring dips

#70/53 kb

0 comments
comment +
May
24
2016

SEC run

Posted by Shane, 6:00 pm


Ignite Fitness Alabama – CrossFit

We will be closed this Saturday for Memorial Day weekend and have just 1 class Monday at 9:30am for our annual “Murph” WOD. Also a few of us will head over to Lake Cyrus to go swimming if your interested please let me know.

Please sign up for CrossFit kids classes by this Friday if your interested as classes will start Wednesday the 1st of June.

Warm-up

250m run

5 strict pull ups

10 burpees

15 slam balls #30/20

Metcon (AMRAP – Reps)

In 4 min complete:

400m run

me hang power cleans #115/85 mrx # 95/65

rest 1 min

In 4 min complete:

400m run

me alt sit ups 1,1,2,2

rest 1 min

In 4 min complete:

400m run

me over the bar burpees

rest 1 min

In 4 min compete:

400m run

me power snatches #115/85 mrx # 95/65

score is reps completed on each movement after run

0 comments
comment +
May
23
2016

Delta

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Warm-up

400m run

5 strict hspu

10 toes through rings

15 squat jumps

Shoulder Press (1 rep max)

Metcon (AMRAP – Reps)

AMRAP in 4 min: 3 rounds

2 push press #115/85 mrx# 95/65

2 toes to bar

4 push press

4 toes to bar

6 push press

6 toes to bar

etc….

add 2 reps each time

rest 1 min between each and then continue where you finished

0 comments
comment +
May
22
2016

Death by Wall ball

Posted by Shane, 6:00 pm


Ignite Fitness Alabama – CrossFit

Warm-up

30 cal row

15 goblet squats

15 back extensions

Front Squat (1 rep max)

Death by Wall ball (AMRAP – Rounds and Reps)

Emom for as long as possible:

1 wall ball #20/14 first min

2 wall ball second min

3 wall ball third min

4 etc…..

continue to add 1 rep each min until you can not complete reps needed for that min

0 comments
comment +
May
19
2016

Dead and Gone

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

This is the last week of strength cycles and we will do 1RM on atleast 2 of them next week so get ready for some PR’s!

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

Deadlift (8-5-3)

8 @ 80% 1RM, 5 @ 85% 1RM, 3 @ 90% 1RM

Metcon (AMRAP – Reps)

Tabata mix:

row cal

(ctf) chest to floor push ups

box jumps #24/20

Power hang snatch #75/55

rest 1 min between each

score is lowest round of each movement added together

Can start at any station but most stay in order after

0 comments
comment +
May
18
2016

Scream and Shoot

Posted by Shane, 6:00 pm


Ignite Fitness Alabama – CrossFit

Warm-up

100m shuttle sprint, 50m forward, 50 backwards

10 strict pull ups

20 unbroken du (5 attempts

2 skin the cat

Shoulder Press (3 sets of 2 reps)

2-2-2 (95% 1RM)

Metcon (Time)

For Time:

10-8-6-4-2 reps

Clean & Jerk #135/95 mrx #115/75

10-20-30-40-50 reps of double unders (lateral jumps)

10 c&j

10 du

8 c&j

20 du etc..

12 min time cap

0 comments
comment +
May
17
2016

Fun in the Sun

Posted by Shane, 6:00 pm


Ignite Fitness Alabama – CrossFit

Warm-up

30 cal row

20 squat jumps

10 toes to bar

5 ghd sit ups

Metcon (Time)

For Time:

800m run

40 toes to bar

15 burpees

650m run

40 ghd sit ups

15 burpees

400m run

20 toes to bar

15 burpees

250m run

20 ghd sit ups

15 burpees

35 min time limit

0 comments
comment +
May
16
2016

Rock Superstar

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Warm-up

Coaches choice

2 front squats/ 4 back squats

3 sets of 2 fronts squats/ rerack then 4 back squats

add 5 lbs from last week

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 min:

5 oh squats #115/75 mrx#95/55

7 kb swings #53/35

9 wall ball #20/14

RX + = oh squat #135/95

kb swings #70/53

wall ball #25/ 16 10′

0 comments
comment +
May
15
2016

Open Test

Posted by Shane, 6:00 pm


Ignite Fitness Alabama – CrossFit

Warm-up

400m run

5 strict pull ups

10 ghd sit ups

30 double unders

Open Test (AMRAP – Reps)

AMRAP in 20 min:

50 Wall ball #20/14

50 double unders (lateral jumps)

40 box jumps #24/20

40 toes to bar

30 ctb pull ups

30 burpees

20 cleans #145/105 mrx #115/75

20 jerks #145/105 mrx #115/75

10 snatches 145/105 mrx #115/75

10 ring muscle ups (bar muscle ups or 10 pull ups and 10 ring dips)

0 comments
comment +
May
15
2016

Lynne

Posted by Shane, 6:00 pm


Ignite Fitness Alabama – CrossFit

Warm Up (No Measure)

400m Row

10 Burpees

10 Toes to Bar

Lynne (AMRAP – Reps)

5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups
Take about 5 min to do each round

Scale down to 60% of 1RM bench if not able to do body weight

0 comments
comment +

What is Crossfit?

Workout of the Day

Photo of the Day