Workout of the Day

November
25
2014

WOD 11/26/14

Posted by Shane, 5:32 pm

shoulder press
1-1-1(95% of 1RM) then do a set of 3 push press at same weight without reracking

then,

For Time:

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

push press #135/95 masters #115/75
box jumps #24/20
k2e
kb swings #70/53 masters #53/35

25 min time limit

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November
24
2014

WOD 11/25/14

Posted by Shane, 6:37 pm

FullSizeRender
Back squat
2-2-2-2-2 (90% 1RM)

then,

AMRAP in 10 min:

3 power cleans #155/105 masters #135/85
6 bar facing burpees
18 double unders (60 singles)

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November
23
2014

WOD 11/24/14

Posted by Shane, 7:19 pm

IMG_6139
Holiday Hours:

Mon – regular hours
Tue – regular hours
Wed – regular hours except no 5:30pm or 6:30pm class
Thur – Happy Thanksgivings! No classes
Fri – There will be only 1 class at 9:30am!
Sat – No classes

For Time:

400m run
25 wall ball #20/14 10’9′
15 pull ups
400m run
20 wall ball
15 pull ups
400m run
15 wall ball
15 pull ups
400m run
10 wall ball
15 pull ups
400m run

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November
21
2014

WOD 11/22/14

Posted by Shane, 6:48 pm

Open gym 9:30am – 11:30am!
Team WOD at 9:30am.

Deck of Cards!

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November
20
2014

WOD 11/21/14

Posted by Shane, 8:43 pm

IMG_0370
Please join us tonight for Kari’s going away dinner 6:30pm at Iguana Grill off of Lorna road! We are truly going to miss you at Ignite as a friend, coach and athlete, Kari! Good luck with your future! We hope to see you soon on TV on the CrossFit games, Grid league or American Ninja Warrior:))

buy in:

50 jackknives

then,

4 rounds:

250m run
30 double unders (100 singles)
15 squat cleans #115/85 masters #95/65
10 toes through rings
5 strict hspu

cash out:

60 sec hanging L hold

Substitute hspu with squat clean weight doing shoulder press or push press if needed.

35 time cap

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November
19
2014

WOD 11/20/14

Posted by Shane, 7:53 pm

IMG_0095
Bench Press

5-5-5 @ 80% 1RM, 3-3 @ 85% 1RM

Then,

AMRAP in 10 min:

9 burpees
3 snatches #135/95 masters #115/75

Please join us for coach Kari’s going away dinner this Friday at Iguana Grill off Loran Rd around 6:30pm.

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November
18
2014

WOD 11/19/14

Posted by Shane, 7:09 pm

IMG_0318
AMRAP in 25 min:

20 kb swings #70/53 masters #53/35
10 bar muscle ups (20 c2b pull ups RX also)
400m run or 500m row

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November
17
2014

WOD 11/18/14

Posted by Shane, 7:15 pm

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Take 15 – 20 min to establish Max lift of 2 hang cleans and 1 jerk
Can have 1 attempt to retry lift if you fail on first effort
Men must increase weight 20lbs each lift and Women at least 10lbs so start first lift light weight

then,

For Time:

30 shoulder to overhead #135/95 masters #115/75
30 front squat #115/85 masters #105/65
30 power cleans #95/65 masters #85/55

12 min time limit (load bar with appriotate weight so you can take weight off which is part of time

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November
16
2014

WOD 11/17/14

Posted by Shane, 6:29 pm

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For Time:

with a continuous running clock take no more than 21 minutes to complete following:

Take 7 min to complete

3 rounds:

20 wall ball #20/14 10’9′
15 sit ups
10 ss push ups

If you don’t complete in 7 min finish and do 3 more rounds for time

If you do complete you have remaining time plus 7 more min to complete

3 rounds:

20 box jumps #30/24 (step ups allowed)
15 toes to bar
10 barbell push ups #95/65

If you don’t complete all 6 rounds in 14 min complete and then row 800m for time

If you do complete in 14 min with remaining time plus 7 more min complete

3 rounds:

20 alt front rack barbell lunges #95/65
15 ghd sit ups
10 ring dips

If you complete your time is score. If not your number of rounds and reps at 21 minutes is score

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November
14
2014

WOD 11/15/14

Posted by Shane, 7:05 pm

Open gym 8:30am – 10:30am!
Team WOD 9:00am!

AMRAP in 20 min:

50 ss push ups
50 box jump overs #20
50 pull ups
50 kb swings #53/35
50 slam balls #30/20
50 cal row

only 1 person can be working at a time but can start any place but must stay in order once started

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