Workout of the Day

April
30
2015

Mo Money Mo Problems

Posted by Shane, 6:00 pm


Ignite Fitness Alabama – CrossFit

(No Measure)

Warm Up:

15 Burpee’s

10 Toes to Rings

10 Strict Press with Bar

Bench Press (3 Sets of 5 at 80%)

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP:

100 Meter Shuttle Sprint

10 Push Press (RX: 115/85) (MRX: 95/65)

10 Toes to Bar

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April
29
2015

Fran

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

(No Measure)

Warm Up:

400M Run or Row

10 Goblet Squat with 3 Second Pause in bottom

10 Ring Rows

10 Toes to Bar

Front Squat (4 Sets of 3 at 80%)

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

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April
28
2015

You Get What You Give

Posted by Shane, 7:51 pm


Ignite Fitness Alabama – CrossFit

(No Measure)

Warm Up

250 Meter Run or Row

10 GHD

25 Double Unders

15 Toes To Bar

Metcon (AMRAP – Reps)

Max Effort Kettlebell Swings

RX: 70/53

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP:

5 Cleans (RX: 155/105) (MRX: 125/85)

10 Burpee’s

15 Kettlebell Swings (RX: 53/35)

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April
27
2015

Unbelievable

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Warm-up

Warm up 15 (No Measure)

25 cal row

20 squat jumps

15 back extensions

3 wall climbs

Metcon (Time)

For Time:

21-15-9 reps of:

Deadlifts #225/155 mrx #185/125

Box jumps #24/20

HSPU

20 min time cap

*steps are allowed for RX

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April
26
2015

Killing Me Softly

Posted by Shane, 6:25 pm


Ignite Fitness Alabama – CrossFit

(No Measure)

Warm Up

100M Shuttle Sprint

25 Double Unders

15 Slam Balls

Metcon (Time)

400M Run

75 Game Standard Push Ups

400M Run

100 Sit Ups

400M Run

75 Wall Balls (20/14)

400M Run

100 Double Unders (300 Singles)

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April
24
2015

4/25/15

Posted by Shane, 5:14 pm

Open gym tomorrow 9-11am!
Team Wod at 9:30am!

2 person team:

100 partner wallball #20/14
100 Russian twist #45/35 1,2,3 etc
100 burpee box jump overs #20
100 hang cleans #95/65
100 call row

Can start anywhere but must stay in order after

 

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April
23
2015

Poison

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Recovery Yoga tonight at 5:30pm!

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Metcon (Time)

EMOM for 5 min: (75% 1RM squat snatch)

1 power snatch

1 hang squat snatch

1 squat snatch

Take 1 min to change weights

EMOM for 5 min: (80% 1RM)

1 power snatch

1 hang squat snatch

1 squat snatch

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 min:

5 squat snatch #115/85 MRX #85/55

15 double unders

10 alt oh lunges #45/35 plate

15 double unders

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April
22
2015

Losing My Religion

Posted by Shane, 6:00 pm


Ignite Fitness Alabama – CrossFit

(No Measure)

Warm Up:

100M Shuttle Sprint

10 Burpees

10 Ring Rows

10 Medicine Ball Clean

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Pull Ups

SS Push Ups

Wall Ball (20/14)

Sit Ups

**Run 100 Meter Shuttle Sprint after each round of movements**

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April
21
2015

Under The Bridge

Posted by Shane, 7:45 pm


Ignite Fitness Alabama – CrossFit

(No Measure)

Warm Up:

250 Meter Row

15 Back Extensions

20 Double Unders

10 Push Ups

2 Wall Climbs

Deadlift (Establish 5 Rep Max Deadlift)

Metcon (Time)

For Time:

30 Calorie Row

25 Box Jump Overs (RX: 24/20)

20 Deadlifts (RX: 225/155) (MRX: 185/125)

15 Ring Dips

10 Handstand Push Ups

5 Ring Muscle Ups (20 Chest to Bar Pull Ups if you can’t do muscle up)

15 Minute Time Cap

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April
20
2015

Can’t Touch This

Posted by Shane, 5:00 pm

Ignite Fitness Alabama – CrossFit

(No Measure)

Warm Up:

250 M Run

10 Pull Ups

3 Skin The Cats

10 GHDs

Metcon (Time)

5 Rounds For Time:

400M Run

15 Toes to Bar

15 Kettlebell Swings (RX: 70/53) (MRX: 53/35)

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