Workout of the Day

April
20
2017

Jenna’s Good Bye

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

This will be Jenna Sanders last day at Ignite as she got a new job and will moving to Charlotte. We will miss you Jenna and wish you the best of luck with your future as we know it will be bright!!!!

Open Wod tomorrow from 9-11am. Team Wod at 9:30am.

Warm-up

250m run or row

5 strict pull ups

10 burpees

15 russian kb swings

Bench Press (Establish a 1RM)

Metcon (AMRAP – Reps)

AMRAP in 12 min:

ascending ladder:

2-4-6-8 etc… reps of:

hand release burpees

wall ball #20/14

kb swings #53/35

Do 2 reps of each 1st rd, 4 reps 2nd rd and keep increasing by 2 reps each rd until time runs out.

RX+

#30/20 wall ball 10′

#70/53 kb

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April
19
2017

Settle Down

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Warm-up

50m run forward, 50m backwards

10 kb goblet squats

15 back extensions

25 double unders

Back Squat (6 x 5 reps @75% 1RM)

If you take along time to warm up for back squat you might want to get here a little early and start warm up.

Metcon (AMRAP – Rounds and Reps)

AMRAP in 4 min:

5 hang power snatches #95/65 mrx#85/55

20 double unders

rest 1 min, then continue another 4 min AMRAP where you finished 1st one.

RX+

#115/85

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April
18
2017

Middle of the Road

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Warm-up

250m row

10 box step ups

10 k2e

30 double unders

Metcon (No Measure)

3 rounds:

10 alt strict toes to opposite hand

20 ghd sit ups

30 mb crunches #20/14

1 min plank hold

Metcon (Time)

3 RFT:

25 cal row

20 toes to bar or ghd sit ups

15 over the box jumps mrx# step overs #24/20

15 min time limit

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April
17
2017

Every Rep Counts

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Warm-up

Coaches choice

Muscle-ups (ME ring muscle ups)

If you can’t do muscle ups do c2b pull ups and pull ups if can’t do c2b pull ups.

Metcon (Time)

For Time:

800m run buy in:

10 rounds:

5 pull ups

6 push press #115/75 mrx#95/65

7 barbell push ups

400m run cash out

subtract 5 sec for each ME muscle up performed. 2 sec per c2b performed and 1 sec per pull up performed from time in WOD.

RX+

c2b pull ups

#135/95

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April
16
2017

Fast Forward

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Congratulations to Zach and Kelsey Berg for being winners of the RP Challenge (1st husband/wife winners)!!! I am amazed at the results from everyone and hope most of you keep up what got you these results!

Top 3 guys:

Zach Berg – 10.9% Body Fat loss which is 55.15% of change!
Doug Beard – 8.8% Body Fat loss and 37.51% of change!
JD Kelly – 6.5% Body Fat loss and 35.5% of change!

Top 3 girls:

Kelsey Berg – 8.6% Body Fat loss which is 35.86% of change!
Stacie Jackson – 6.2% Body Fat loss which is 30.78% change!
Agnes Kardos – 5.9% Body Fat loss which is 26.4% change!

Warm-up

30 cal row

15 back extensions

15 goblets squats

5 strict pull ups

Front Squat (5 x 5 reps @ 80% 1RM)

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 min:

4 front squats #135/95 mrx#115/75

6 power cleans #135/95 mrx#115/75

8 alt pistols

RX+

#185/135

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April
14
2017

Heavy Back End

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

If I don’t see you tomorrow I hope everyone has a great Easter!

Open gym 9 – 11am. Team Wod at 9:30am.

Metcon (Time)

For Time:

800m run

70 hr push ups

650m run

60 power cleans #115/75 mrx#95/55

400m run

50 bar facing burpees

250m run

40 sdhp #115/75 mrx#95/55

Can split reps anyway but both must run together.

Shoulder Press (3 x 5 reps @ 80%, then 1 set ME @ 60%)

This is optional before or after Wod!

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April
13
2017

SJMC

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Open gym Saturday from 9-11am. Partner WOD at 9:30am.

Back Squat (5 x 6 reps @ 70% 1 RM)

Metcon (AMRAP – Reps)

Every 2 min for as long as possible:

First 2 min:

10 wall ball #20/14

10 double under (2 x singles)

Next 2 min:

20 wall ball

20 double unders

Next 2 min:

30 wall ball

30 double unders

etc……

go up 10 reps in each until you can’t complete amount of reps in 2 min

RX+

#30/20 10′

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April
12
2017

Barbell gymnastics

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Warm-up

Coaches choice

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 min:

1 pull up

1 c2b pull up

1 bar muscle up mrx# strict pull up

5 box jumps #24/20

7 power snatches #75/55

Metcon (AMRAP – Reps)

AMRAP in 2 min:

alt sit ups

rest 1 min, then:

AMRAP in 2 min:

ghd sit ups (straight leg sit ups)

rest 1 min, then:

AMRAP in 2 min:

russian twist #45/35 1,1,2,2 etc..

Can start at any station but must stay in order after

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April
11
2017

Choose to Win

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Warm-up

250m run

10 toes through rings

15 back extensions

Metcon (Time)

5 rft:

7 hang cleans #115/85 mrx#95/65

7 deadlifts #115/85 mrx#95/65

7 hspu (modified box hspu)

250m run

or

4 rft:

10 hang cleans #165/115 mrx#135/95

10 deadlifts #165/115 mrx#135/95

10 hspu (modified box hspu)

250m run

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April
10
2017

Front squat cycle

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

I am amazed at how great of results people got from RP challenge and will have results in by end of week. I will have prizes for 1st place guy and girl % change!

This is the first day of a 10 week front squat cycle that will be once a week so try to be consistent.

Warm-up

Coaches Choice

Front Squat (5 x 3 reps @ 85% 1RM)

Metcon (AMRAP – Reps)

AMRAP in 8 min:

21-15-9-15-21 reps of:

thrusters #95/65 mrx#75/55

toes to bar

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