Workout of the Day

November
20
2014

WOD 11/21/14

Posted by Shane, 8:43 pm

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

IMG_3563.JPG
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

IMG_0306
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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November
13
2014

WOD 11/14/13

Posted by Shane, 7:35 pm

IMG_0297
Front squats
8 @ 70% of 1RM, 5 @ 80% of 1RM, 3 @ 85% of 1RM, 3 @ 85% of 1RM, 2 @ 90% of 1RM

then,

For Time:

25 over the bar burpees
25 hang power snatches #95/65 masters #85/55
25 over the bar burpees

EMOM starting at beginnig do 3 thrusters @ #95/65 masters #85/55

15 min strict time cap

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November
12
2014

WOD 11/13/14

Posted by Shane, 6:49 pm

20141114_014300
AMRAP in 2 min:
ghd sit ups

rest 1 min, then:

AMRAP in 2 min:
russian twist #45/35

rest 1 min, then:
alt sit ups

rest 2 min, then:

For Time:

100 double unders (300 singles or 75 tuck jumps)
75 sit ups
50 kb swings #53/35
25 toes to bar
25 kb swings #53/35
50 mtn climbers
75 double unders (225 singles or 50 tuck jumps)
100 russian twist #35/25

25 min time limit

Can start any station for first part but must stay in order once you start, second part must start at top and stay in order.

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November
11
2014

WOD 11/12/14

Posted by Shane, 7:25 pm

20141112_191811
Deadlift (take 20 min)
3-3-3-3-3 (record 3 rep max)
after each set do max stict pull ups

then,

AMRAP in 10 min:

ascending ladder

3 pull ups
3 power cleans #135/95 masters #115/75
6 pull ups
6 power cleans
9 pull ups
9 power cleans
etc….. increase reps in both by 3 reps until time runs out

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November
10
2014

WOD 11/11/14

Posted by Shane, 7:53 pm

IMG_3554.JPG
Happy Veterans day!!! God bless the Veterans and current people serving the USA!

Normal hours today.

“Loredo”

6 RFT:

24 squats
24 push ups
24 walking lunges
400m run

compare to 11/11/13

35 minute time cap (new people only do 4 rounds)

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