WOD 5/24/13

There will be no 4:30 class because of IgniteFest!

“IGNITEFEST” family get together tonight from 5:00pm – 8:00pm. Wod will be posted on Ignite Facebook page for 2 person team Wod.

every 45 sec for 9 min:
squat snatch and hang snatch 75% of 1rm

Then,

AMRAP IN 10 min:

10 Hang power snatch #75/55
10 barbell lunges #75/55
20 back squats #75/55

WOD 5/23/13

Deadlift (Take 20 min)
5-5-5-5 (record 5rm)

then,

For Time:

10 hspu
15 sdhp #95/65
30 double unders (100 single)
10 ring dips
15 shoulder press #95/65
30 double unders
10 hspu
15 push press #95/65
30 double unders

20 min time limit

WOD 5/22/13

3 rds: (take 15 min)

1 min plank
15 Ghd sit ups
20 hollow rocks
30 Russian twist #35/25

Then,

For Time:

21-15-9 reps of:

C2b pull ups
Over the box jumps #24/20
Kb swings #70/53
Sit ups

20 min time limit

WOD 5/21/13

Front squat (Take 15 min)
3-3-3-3-3

then,

AMRAP in 12 min:

3 oh squat #115/75
7 gs push ups
10 wall ball #20/14

every minute on the minute do 5 burpees

WOD 5/20/13

Ignite has a lot of events going on this week and next!

“Ignitefest” hosted by lulelemon partner Wod and family cookout this Friday from 5:00pm- 8:00pm! Please let us know by Wednesday if you can make it so we can get accurate head count.

Kids classes start next Wednesday and will be every Monday and Wednesday for June and July at 10:30am! More details on website.

Next Wednesday 7:15am class will start and be on every Monday and Wednesday throughout summer. More days will be added if a success and will continue after summer if needed.

Babysitting offered starting next week at 9:30am class Monday, Wednesday and Friday. Just $3 per kid.

5 RFT:

6 clean and jerk #135/95
9 toes to bars
250m run

WOD 5/17/13

For Time:

5-10-15-20-15-10-5 reps of:

Box jumps #30/24 (step up allowed for Rx)
Thrusters #115/75

Do a 50ft bear crawl after each couplet

WOD 5/16/13

Bench press
5-5-5-5-5 (post lowest and highest set combined)

In between sets do max unbroken pull ups
Record total reps of all 5 sets

Please get in a habit of checking in and posting
scores on countered!

WOD 5/15/13

For Time:

25 wall ball #20/14 buy in:

then,

400m run
30 toes to bars
40 sdhp #75/55
50 sit ups
400m run
50 kb swings #53/35
40 hang cleans #75/55
30 ghd sit ups
400m run

Cash out:
25 wall ball #20/14

WOD 5/14/13

Full snatch (take 20 min to get 1rm)
8-3-1-1-1

then,

AMRAP in 10 min:

30 double unders
15 snatch #75/55

WOD 5/13/13

Olympic Lifting class Monday at 1:00pm and Friday 10:30am.
Gymnastics class 10:30am Wednesday.

“Death by 10 meters”

Sprint 10 meters on the minute, rest remainer of minute
Sprint 20 meters on the minute, rest remainder of minute
Continue to add 10 meters until you can not complete designated distance in a minute
You score is last round completed plus amount of reps of 10 meters

*compare to 4/25/12

Rest 5 minutes then,

AMRAP IN 7 min:

5 burpees
10 squats