Workout of the Day

December
8
2016

Yes You Can

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

Starting tomorrow Open gym will go back to 9-11am since football season is over with.
Team Wod at 10am.

There will be no Yoga until start of next year.

Warm-up

5 strict pull ups

10 goblet squats

15 back extensions

20 cal row

30 double unders

Back Squat (3 x 10 reps @ 65% 1RM)

Metcon (AMRAP – Rounds and Reps)

AMRAP in 6 min:

5 deadlifts #185/135 mrx#155/105

10 wall ball #20/14

15 double unders (lateral jumps)

rest 2 min:

AMRAP in 4 min:

3 deadlifts

7 wall ball

20 double unders

each round is 30 reps

Rx+

#225/155

wb #30/20 10″

0 comments
comment +
December
7
2016

Short but not Sweet

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

Remember to RSVP for the Ignite Christmas Party via Facebook or just tell me know at gym. Its on 12/17 at our house starting at 6:30pm.

Bench Press (3 sets of ME bench press @ 80% 1RM (average))

Do one set of ME bench press @ 60% 1RM

In between sets of bench press (3 sets) do ME ghd sit ups or straight leg sit ups (divide by 2) in 1 min.

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 min:

5 snatches #115/85 mrx# 95/65

7 pull ups

9 barbell push ups

Take average of 3 rounds of ghd sit ups/ sit ups and add it to amrap as reps (21 reps is a round0

RX+

#145/105

c2b pull ups

0 comments
comment +
December
6
2016

Not Just Power

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

Warm-up

250m run

10 strict pull ups

20 lunges

30 double unders

Metcon (Time)

For Time:

800m run

15 box jump overs #30/24mrx# step overs

5 hang squat cleans #135/95 mrx#115/75

650m run

15 box jump overs

10 hang power cleans

400m run

15 box jump overs

15 squat cleans

250m run

15 box jump overs

20 power cleans

0 comments
comment +
December
5
2016

Chipper Tuesday

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

Warm-up

30 cal row

20 squats

10 kb russian kb swings

3 wall cllimbs

Metcon (Time)

For Time:

50 cal row

40 kb swings #53/35

30 thrusters #75/55

20 toes to bar w/ #14/10 mb touching bar mrx# toes to bar

10 turkish get ups #53/35 mrx#35/26

20 thrusters #75/55

30 cal row

40 toes to bar

50 kb swings #53/35

30 min time limit

0 comments
comment +
December
4
2016

Good Habits

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

Remember Ignite Christmas Party December, 17th at 6:30pm! Please RSVP at gym or on Facebook.

Establish 2 rep overhead squat from the ground (1 x 2)

2RM Oh squat from ground

CrossFit Games Open 11.4 (AMRAP – Rounds and Reps)

10-Minute AMRAP of:
60 Bar-Facing Burpees
30 Overhead Squats, 120# / 90#
10 Muscle-Ups
*Muscle ups are from rings

scaled:

#95/65 oh squats

10 pull ups, 10 ring dips

0 comments
comment +
December
2
2016

SEC

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

Metcon (Time)

For Time:

200 double unders or lateral jumps

100 wall ball #20/14

50 gs push ups

40 burpees

30 kb snatches #53/35

150 double unders or lateral jumps

50 wall ball

40 gs push ups

30 burpees

20 kb snatches

100 mb sit ups partner sit ups #20/14

2 person team

Must start at top and stay in order but can split up reps however you want

35 min time limit

0 comments
comment +
December
1
2016

Gator Bait

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

Yoga tonight at 5:30pm.
Open gym tomorrow from 8:30am-10:30am.
Team Wod at 9:30am.

Warm-up

4 rounds tabata row

10 ghd sit ups

10 one arm kb swings #35/26

10 goblet squats

Metcon (AMRAP – Reps)

ME handstand push ups in 2 min

(ME shoulder press @ 60% 1RM)

Metcon (AMRAP – Rounds and Reps)

AMRAP in 6 min:

10 front squats #95/65 mrx#75/55

8 hspu

6 oh alt lunges #95/65 mrx#75/55

rest 2 min, then:

AMRAP in 6 min:

10 front rack lunges #95/65 mrx#75/55

8 power sntaches #95/65 mrx#75/55

6 thrusters #95/65 mrx#75/55

add rounds together, 1 round = 24 reps

RX+

#115/85

6″ deficit hspu (2 45lb plates each side)

0 comments
comment +
November
30
2016

Red Tides

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

Metcon (AMRAP – Reps)

AMRAP in 1 min, 3 rds:

bench press #115/85 mrx#95/65

pull ups

box jumps mrx# step ups #24/20

ring dips

barbell rows #115/85 mrx#95/65

Can start at any station but must stay in order after

Each round start at next station you started round with

rest 1 min between each stations

0 comments
comment +
November
29
2016

RTR (Ripped, Tone and Ready)

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

Metcon (No Measure)

3 Rounds:

1 min plank

30 sec side plank each side

15 hollow rocks

30 mb crunches #20/14

Metcon (Time)

For Time:

10 cleans and 1 jerk #95/65 mrx#85/55

20 double unders (3 x singles)

8 cleans and 1 jerk

#115/75 mrx#95/65

20 double unders

6 cleans and 1 jerk #135/95 mrx#105/75

20 double unders

4 cleans and 1 jerk #155/105 mrx#115/85

20 double unders

2 cleans and 1 jerk #185/135

mrx# 135/105

20 double unders

*cleans can be power or squat

15 min time cap

RX+

115/85

145/105

165/115

215/155

245/175

0 comments
comment +
November
28
2016

Tidal Wave

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

The Ignite Christmas Party is December, 17th at 6:30pm- till. It will be at our house again and you can bring your significant other. Hope everyone can stop by as we will have some appetizers, refreshments, karaoke and more!

Back Squat (4 x 4 reps @ 80-85%)

Take average of weight of 4 sets

Metcon (AMRAP – Reps)

AMRAP in 4 min:

250m run or row

ME wall ball #20/14

rest 1 min

AMRAP in 4 min:

400m run or row

ME kb swings #53/53

rest 1 min

AMRAP in 4 min:

250m run or row

ME toes to bar

Score is ME reps total of all 3 movements after run or row

RX+

#25/16 wall ball 10′

#70/53 kb

0 comments
comment +

What is Crossfit?

Workout of the Day

Photos