Workout of the Day

June
30
2016

Push it

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Yoga tonight at 5:30PM.

Open gym Saturday from 8:30am – 10:30am.
Hero Wod at 9:30am!

Monday Jim and Dawn Rose will open gym at 9am and will be there an hour or so if anyone want to get a workout in.

Bench Press (5 x 3 reps (85% 1rn))

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 min:

6 ring dips

9 box jump/ step overs #24/20

12 kb swings #53/35

9 chest to floor push ups

6 hspu (kb press)

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June
29
2016

Inside and Out

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Remember you can weigh in anyday for next 3 days for 21 day summer slim day contest.

Warm-up

5 strict toes to bar

10 squat jumps

15 back extensions

30 double unders

Metcon (Time)

For Time:

25 k2e

50 ghd sit ups

75 butterfly sit ups

100 russian twist #35/25

can go in any order

12 min time limit

Metcon (AMRAP – Reps)

AMRAP in 10 min:

80 double unders (200 singles)

40 toes to bar

20 deadlifts #225/155 mrx#185/125

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June
28
2016

Cardio fun

Posted by Shane, 6:00 pm


Ignite Fitness Alabama – CrossFit

Anyone from 21 day challenge can weigh in now till Friday.

Warm-up

2 100m shuttle sprints

10 goblet squats

15 gs push ups

15 ghd sit ups

Metcon (Time)

For Time:

400m run

30 wall ball #20/14

15 hand release burpees

250m run

25 wall ball

15 hr burpees

250m run

20 wall ball

15 hr burpees

400m run

15 wall ball

15 hr burpees

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June
27
2016

It’s Tricky

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Warm-up

250m run (row if rain)

10 k2e

15 squats

Chest-To-Bar Pull-ups (ME unbroken c2b pull ups (pull ups))

subtract number of pull ups by seconds on WOD

Metcon (Time)

5 RFT:

15/12 cal row

8 c2b pu or 12 pull ups (both RX)

15 st leg sit ups

7 sdhp #95/65

20 min time limit

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June
26
2016

Strategizer

Posted by Shane, 6:00 pm


Ignite Fitness Alabama – CrossFit

Holiday schedule this week:

Mon – Fri normal hours
Sat – tba
Monday the 4th – closed

Warm-up

30 cal row

20 mb cleans #20/14

10 strict pull ups

2 skin the cats

*banded shoulder stretch

Metcon (No Measure)

EMOM for 5 min:

1 thruster (use same weight of 3 rep max thruster last week)

1 hang squat clean & jerk

1 squat clean & jerk

This is time to work on tecqnique and not important to work on weight so scale down weight if need to

Metcon (AMRAP – Reps)

ME reps of:

STO (shoulder to overhead) #135/95 mrx #115/75

rest 1 min:

ME reps of:

squat clean #135.95 mrx# 115/75

rest 1 min:

ME reps of:

squat snatch #135/95 mrx#115/75

rest 2 min:

then,

AMRAP in 5 min:

STO #135/95 mrx#115/75

squat clean #135/95 mrx#115/75

squat snatch #135/95 mrx#115/75

can combine and partition any movement however you want

STO = 1 rep

Squat clean = 2 reps

Squat snatch = 3 reps

score will be total reps of ME reps of first 3 movements added with total rep of 5 min AMRAP

RX+

155/105

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June
23
2016

KB

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

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

Back Squat (3 x 5 )

80% 1RM

Metcon (Time)

For Time:

100 double unders (300 singles)

80 air squats

60 one arm hang kb snatches #53/35 mrx#35/26

40 toes to bar

20 kb lunges #53/35 mrx#35/26

15 min time limit

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June
22
2016

Diane

Posted by Shane, 6:00 pm


Ignite Fitness Alabama – CrossFit

Warm-up

3 wall climbs

5 strict pull ups

10 good mornings w/ bar

15 back extenstions

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

Metcon (No Measure)

After 5 minutes rest from Diane do:

3 rounds:

20 alt sit ups

30 russian twist #35/45

40 mb crunches #20/14

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June
21
2016

Jacked

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Remember tonight there is no 6:30pm class as we are doing some videos for website so I hope you can make it to earlier class. Thanks

Bench Press

8 reps @ 75% 1rm, 5 @ 80%, 3 @ 85%, 2 @ 90@, 1 @ 95%

Record 1 rep at 95%

Metcon (AMRAP – Reps)

AMRAP in 10 min:

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

5 over the bar burpees

10 hang cleans

10 otb burpees

15 hang cleans

15 otb burpees

increase 5 reps of each until clock runs out

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June
20
2016

Helen

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Warm-up

Choices Choice

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Metcon (Time)

Rest 3 min after Helen, then:

3 RFT:

15 c2b pull ups

15 kb swings #70/53 mrx#53/35

Do not add 3 minutes rest to time

30 min time limit between both WOD’s.

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June
19
2016

GGQ2

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

I hope everyone had a great Fathers Day and wanted to say thank you to all the Dad’s out there that provide for and help grow our kids to became the best they can be!

There will be no class this Wednesday at 6:30pm as we are doing some video and pictures for Ignites new Website and Facebook page so please try to make it to another class if you can.
Thank you!

Warm-up

400m run

3 wall climbs

10 strict pull ups

15 squat jumps

3 RM thruster (1 x 3)

Esablish 3 RM thruster from the ground

Metcon (AMRAP – Reps)

AMRAP in 17 min:

50 cal row

50 wall ball #20/14

50 shoulder to overhead #115/85 mrx#105/75

50 box jumps or step ups #24/20

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