Workout of the Day

February
27
2015

15.1

Posted by Shane, 9:00 pm


Ignite Fitness Alabama – CrossFit

This is Open WOD 15.1. Good luck everyone! Remember to go hard, and have fun!!!!

Everyone will have a partner count for them today! Also, the workout and the Clean and Jerk are going to be on one continuous running clock. So once you finish the first part at 9 minutes, continue right into the clean and jerk. You will have 6 minutes to find your one rep max, so the workout will end at 15 minutes.

Remember if you are submitting your score for the Open, you need to have one barbell, and your partner can not help you set your bar up, or add weights. You will have to do it by yourself. Also partners remember to watch form and count reps.

Good luck!! You all are going to kill it! As Brock would say, “I love you guys!”

—————————————————————

Great job on the Open today guys! We are so proud of all the hard work that was put in today. Also, way to support each other!! It was great to see everyone cheering on the people working!!!

It’s great to see the community to come together and love up on each other. I love being part of the Ignite Family!!!

If you didn’t get the chance to do it today, have at it tomorrow!! Good luck!

Warm Up (5) (No Measure)

400m Row

10 Back Extensions

10 Shoulder Press with Bar

5 Toes to Ring

Metcon (AMRAP – Rounds and Reps)

9 Minutes:

RX:

15 toes-to-bars

10 deadlifts (115 / 75 lb.)

5 snatches (115 / 75 lb.)

SCALED:

15 hanging knee raises

10 deadlifts (85 / 55 lb.)

5 snatches* (85 / 55 lb.)

(*can be ground to overhead)

MASTERS:

15 toes-to-bars

10 deadlifts (85 / 55 lb.)

5 snatches (85 / 55 lb.)

MASTERS SCALED:

15 sit-ups

10 deadlifts (65 / 45 lb.)

5 snatches* (65 / 45 lb.)

(*can be ground to overhead)

Clean and Jerk (Find one rep max C&J)

0 comments
comment +
February
26
2015

15.1

Posted by Shane, 9:00 pm


Ignite Fitness Alabama – CrossFit

This is Open WOD 15.1. Good luck everyone! Remember to go hard, and have fun!!!!

Everyone will have a partner count for them today! Also, the workout and the Clean and Jerk are going to be on one continuous running clock. So once you finish the first part at 9 minutes, continue right into the clean and jerk. You will have 6 minutes to find your one rep max, so the workout will end at 15 minutes.

Remember if you are submitting your score for the Open, you need to have one barbell, and your partner can not help you set your bar up, or add weights. You will have to do it by yourself. Also partners remember to watch form and count reps.

Good luck!! You all are going to kill it! As Brock would say, “I love you guys!”

Warm Up (5) (No Measure)

400m Row

10 Back Extensions

10 Shoulder Press with Bar

5 Toes to Ring

Metcon (AMRAP – Rounds and Reps)

9 Minutes:

RX:

15 toes-to-bars

10 deadlifts (115 / 75 lb.)

5 snatches (115 / 75 lb.)

SCALED:

15 hanging knee raises

10 deadlifts (85 / 55 lb.)

5 snatches* (85 / 55 lb.)

(*can be ground to overhead)

MASTERS:

15 toes-to-bars

10 deadlifts (85 / 55 lb.)

5 snatches (85 / 55 lb.)

MASTERS SCALED:

15 sit-ups

10 deadlifts (65 / 45 lb.)

5 snatches* (65 / 45 lb.)

(*can be ground to overhead)

Clean and Jerk (Find one rep max C&J)

0 comments
comment +
February
25
2015

Leather and Lace

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

Warm Up (4) (No Measure)

15 Squat Jumps

10 Toes to Bar

15 Walking Lunges

5 Strict Pull Ups

Metcon (AMRAP – Rounds and Reps)

2 Person Team WOD

25 Minutes:

100 Calorie Row

100 Game Standard Push Ups

100 Medicine Ball Sit Ups (RX: 20/14)

100 Double Unders

100 Russian Twists (RX: 45/25)

0 comments
comment +
February
24
2015

Just Can’t Get Enough

Posted by Shane, 11:00 pm

IMG_9993

 

Ignite Fitness Alabama – CrossFit

Warm Up (5) (No Measure)

15 Burpees

3 Wall Climbs

15 Lunge Walks

3 Skin the Cats

Metcon (No Measure)

3 Rounds:

15 Hollow Rocks

20 Alternating Sit Ups

1 min Plank Hold

Metcon (Time)

3 Rounds For Time:

-5 Bar or Ring Muscle Ups (Scaled: 10 Pull Ups)

-15 Toes to Bar or Toes to Rings

-20 Calorie Row or 250 Meter Run

0 comments
comment +
February
23
2015

The Final Countdown

Posted by Shane, 7:00 pm

20150224_194411Ignite Fitness Alabama – CrossFit

Be sure to sign up for the Crossfit Open!! It will be a great way to measure how much you’ve grown from year to year and to compare yourself to everyone in the World!!!
http://games.crossfit.com/

Also, on Friday the 27th we will be hosting a Friday Night Lights showdown for the Open WOD 15.1 released this Thursday. Everyone is invited to come do the WOD or just cheer on and support your classmates!! The bigger the group, the better! And even better is the pizza and beer that Shane said he is buying for afterward!

Warm Up (3) (No Measure)

400m Row

10 GHD

20 Double Unders (or 20 Singles)

10 Push Ups

Metcon (Time)

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

-Wall Ball (RX: 20/14)

-Kettelbell Swings (RX: 70/53)

-Burpees

-Box Jumps (RX: 30/24)

-Ring Dips

0 comments
comment +
February
22
2015

WOD 2/23/15

Posted by Shane, 7:00 pm

IMG_2549Ignite Fitness Alabama – CrossFit

Warm Up (No Measure)

400m Row

10 Burpees

10 Toes to Bar

Clean and Jerk (Take 15 Minutes to Establish 1 Rep Max)

Metcon (AMRAP – Rounds and Reps)

10 MINUTES:

10 Thrusters (RX: 135/95) (MRX: 115/75)

10 Cleans

10 Push Press

0 comments
comment +
February
20
2015

Blaine Marcrum Memorial WOD

Posted by Shane, 8:00 pm

Ignite Fitness Alabama – CrossFit

Join us Saturday February 21, 2015 at 1pm for a very special Hero WOD celebrating the life of Blaine Marcrum. There will be both student and adult heats allowing everyone to take part.

Cost: $35/person
(All proceeds will go directly to the Marcrum Family)

Metcon (AMRAP – Rounds and Reps)

AMRAP in 15 min:

400m run buy in: row if raining

8 hand release push ups

31 burpees

99 jump rope

2 pull ups

15 sit ups

15 squats

IMG_0717

0 comments
comment +
February
19
2015

WOD 2/20/2015

Posted by Shane, 7:30 pm

IMG_0713Congratulations to the Transformation challenge winners and everyone who competed in it. Remember this is just a kick start for the year. Its important you stay consistent not only with CrossFit but continue eating healthy the rest of the year!!! If you go back to eating unhealthy you will not see the results you want, so make this a lifestyle change!

Winners of $130 reebok nano, $65 lululemon gear, $10 fitaid, $20 Wodlife and $30 Ignite gear!

Jessica Rodgers – 3% Bodyfat and 8lbs.

Rodney Overstreet – 3% bodyfat and 10lbs.

Team: $50 Ignite gear

Rodney Overstreet, Kelly Overstreet and David Brentz!

 

5 RFT:

10 Snatches #95/65  masters #85/55

15 pull ups

25 DU (25 tuck jumps)

 

Fundraiser Hero Wod for Blaine Murcurm this Saaturday at 1pm!

 

Psalm 34:18 ESV

The Lord is near to the brokenhearted and saves the crushed in spirit.

0 comments
comment +
February
18
2015

WOD 2/19/15

Posted by Shane, 7:30 pm

Tonight is Ignites first guest night and social on Thursday night for 6:30pm class! After class we will go to Beef O’ Brady’s to hang out and also announce the winners of the Transformation challenge!

 

3 Rounds (max time 15 minutes) :

 

20 GHD situps

30 alternate sit ups

40 medicine ball crunches #20/14

 

Then,

 

Amrap in 15 min:

 

50 Cal Row

40 KB Swings #53/35

30 Slam Ball #30/20

20 Ring Dips

10 HSPU

 

John 15:13 (ESV)

Greater love has no one than this, that someone lay down his life for his friends.

0 comments
comment +
February
17
2015

WOD 2/18/15

Posted by Shane, 7:30 pm

IMG_0382Back Squats

5-3-3-3 (85% of 1RM)

Then,

AMRAP in 10 min

6 OH Squats #75/55

8 Over the bar burpees

10 Front Squats #75/55

0 comments
comment +

What is Crossfit?

Workout of the Day

Photo of the Day