Workout of the Day

January
29
2018

1/30/18

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

Fitchalk is tstill working out some kinks so be patient and hopefully everything will be figured out by end of week.

Warm-up

Coaches choice

Bench Press (3 x 5 @ 80% @ 1RM)

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 min:

5 ring dips

7 hand release push ups

9 push press #95/65 mrx#75/55

Rx+

ring dips to high rings

#115/ 85 push press

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January
28
2018

1/29/17

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

Today will be last day Wod is posted on Wodify so please add info to FitChalk.

Warm-up

Coaches choice

Metcon (AMRAP – Rounds and Reps)

Amrap in 7 min:

10 cal row

15 wall ball #20/14

rest 4 min, then:

Amrap in 6 min:

10 deadlifts #185/135 mrx#155/105

15 over the bar burpees

rest 4 min, then:

Amrap in 5 min:

10 pull ups

15 kb swings #53/35
25 extra reps equals 1 round

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January
25
2018

15.4 Open Wod

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

Everyone should be receiving an email today with details about the change to FitChalk. If you have any questions let me know.

If you can’t do handstand push ups and want to do 12.1 you can do that instead.

Warm-up

Coaches Choice

Warm-up

Coaches Choice

CrossFit Games Open 15.4 (AMRAP – Reps)

8-Minute ARMAP of:

3 Handstand Push-ups

3 Cleans, 185#/125#

6 Handstand Push-ups

3 Cleans, 185#/125#

9 Handstand Push-ups

3 Cleans, 185#/125#

12 Handstand Push-ups

6 Cleans, 185#/125#

15 Handstand Push-ups

6 Cleans, 185#/125#

18 Handstand Push-ups

6 Cleans, 185#/125#

21 Handstand Push-ups

9 Cleans, 185#/125#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

CrossFit Games Open 12.1 (AMRAP – Reps)

7-Minute AMRAP of:

Burpees to a 6″ target

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January
24
2018

Same but different

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

Warm-up

250m run

10 back extensions

15 good mornings

30 double unders

Metcon (Time)

For Time:

800m run buy in:

7 rounds:

15 power snatches #75/55

30 double unders

400m run cash out:

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January
23
2018

Fight within you

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

FitChalk is almost ready to be launched so will update you as soon as possible.

Warm-up

10 knees to elbow

20 hollow rocks

30 double unders

40 mtn climbers

Metcon (Time)

Max effort ring hold locked out position

Metcon (AMRAP – Reps)

AMRAP in 1 min, 3 rounds:

box jumps or step ups #24/20

push press #95/65

ghd sit ups or straight leg sit ups (divide reps by 2)

floor chest press #95/65

knees to elbow

rest 1 min between each round

can start wherever you want but must start at next station down each other round

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January
22
2018

Mixer

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

Warm-up

Choaches choice – game time

Metcon (Time)

For Time:

2 rounds:

400m run

20 kb swings #53/35

20 wall ball #20/14

rest 5 min, then:

2 rounds:

10 deadlifts #225/155 mrx#185/135

15 cal row

20 squat jumps over barbell

rest 5 min, then:

21- 15- 9 reps of:

db cleans #50/35

over the bar burpees

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January
21
2018

Big Fran

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

Warm-up

5 strict pull ups

10 strict press w/ bar

15 goblet squats

250m row

Front Squat (4 x 1 @ 96-100% 1RM (do not exceed 1RM))

We will establish new 1RM next week

Metcon (Time)

For Time:

21-15- 9 reps of:

thrusters #115/75

pull ups

10 min time cap (pick a weight you can accomplish this at)

RX+

#135/95

c2b pull ups

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January
19
2018

Team Wod 1/20/18

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

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

Metcon (Time)

4 RFT:

400m run (can split 250m/150m)

50 alt sit ups

25 pull ups

2 rope climbs or 20 ring rows

25 ground to overhead #75/55

50 partner mb sit ups #14

can split reps however you want but must start at top or bottom and stay in order

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January
18
2018

17.1 Open Wod

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

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

Warm-up

400m run or row

10 back extensions

15 squat jumps

2 wall climbs

CrossFit Games Open 17.1 (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box

F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes

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January
17
2018

Prepared

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

It’s that time of year again! Time to prepare for the Open which is now open for people to register.

Warm-up

10 burpees

15 hollow rocks

15 russian kb swings

30 double unders or attempts

Metcon (Time)

For Time:

10-9-8-7-6-5-4-3-2-1 reps of:

kb swings #53/35

straight leg sit ups

ring dips

after each set do 3 hspu and 15 double unders (3x singles)

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