Wind Tunnel

Ignite Fitness Alabama – CrossFit

The 5:30 am and 8:15 am classes are scheduled as normal but other classes are cancelled for now because of Hurricane. If weather is not bad classes will resume so check back on Facebook and i will also send message out through Wodify.

Warm-up

30 cal row

20 lunges

15 back extensions

10 toes to bar

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
Female:

20″ box

#26 lb kb

#35 push press

#14 wall ball

jumping pull ups are 6 ” under bar standing

False Alarm

Ignite Fitness Alabama – CrossFit

Jason Grammer will be at gym around 4pm tomorrow till about 6pm to dry needle anyone with anyone that has any injuries or soreness! It will be free for anyone that wants to try it out.

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

Please sign up for Bod Pod if your doing body fat % loss challenge as its next Tuesday.

Warm-up

Warm-up

400m run with last 50m behind backwards jog

Front Squat (3 x 4 @ 80% 1RM)

Metcon (AMRAP – Reps)

AMRAP in 10 min:

2 squat cleans #115/85 mrx#95/65

50 double unders

4 squat cleans

40 double unders

6 squat cleans

30 double unders

8 squat cleans

20 double unders

10 squat cleans

10 double unders

RX+

#155/105

Fight inside the Dog

Ignite Fitness Alabama – CrossFit

“It’s not the size of the dog in the fight but the size of the fight in the Dog!

Warm-up

Coaches Choice

Bench Press (3 x Me at body weight (75% female))

If you can’t do body weight guys scale to 75% and if girls can’t do 75% scale to 50%.

score is average of 3 sets

Metcon (Time)

For Time:

400m run buy in:

then, 3 rounds of:

25 straight leg sit ups

15 cal row

10 box jump overs or step overs #24/20

15 min time cap

Irma

Ignite Fitness Alabama – CrossFit

If you are wanting to do the Transformation challenge and get body fat % taken from Bod Pod please sign up on Facebook or at sheet at gym. It will be next Tuesday the 12th from 8am-1pm and 3pm-6:30pm. This challenge is just for 30 days not for 90 like last time but is a good way to get you back on track on eating the right way.

Warm-up

400m run

10 toes through rings

15 ghd sit ups

20 mtn climbers

Metcon (No Measure)

Skill Work:

Take 10-15 min to work on HSPU or Toes to bar

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 min:

12 kb hang snatches #53/35 (6 each side)

10 toes to bar

8 hand release burpees

6 hspu

RX+

#70/53 kb hang snatches

stict hspu

Power it

Ignite Fitness Alabama – CrossFit

Warm-up

10 toes to bar

20 back extensions

250m run

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles
#95 female

chest to floor push ups

can not touch hands to legs for squats

Holbrook

Ignite Fitness Alabama – CrossFit

Happy Labor Day to everyone! There will be just one class at 9:30am but there is a possibility someone will open up gym in afternoon so check Facebook for update.

Holbrook (10 Rounds for time)

10 Rounds each for time:

5 Thrusters, 115#

10 Pull-ups

100m Sprint

Rest 1-Minute
In honor of U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, was killed on July 29th, 2010
To learn more about Holbrook click here
#85 female

Friday team Wod

Ignite Fitness Alabama – CrossFit

Open gym 9 – 11am tomorrow. Ryan T Bday Wod at 9:30am.

Metcon (Time)

5 RFT:

20 t2b

20 mb partner russian twist #20/14

150m run

20 deadlifts #185/135

20 ghd sit ups or 40 alt sit ups

Can start at any movement but must stay in order after

can split reps however you want but only 1 runs 150m

Overhead Squat (3 x 3 oh squats @ 85% 1RM)

This is opitional if you have time do it though

Calm of the Storm

Ignite Fitness Alabama – CrossFit

This coming up Monday and there will just be one scheduled Wod at 9:30am but we will keep you updated if someone comes up in the afternoon and opens up the gym.

Warm-up

250m run or row

10 toes through rings

20 mtn climbers

30 double unders

Bench Press (4 x 1 rep @ 95% 1 RM)

Metcon (AMRAP – Rounds and Reps)

AMRAP in 5 min:

20 double unders

15 power snatches #75/55

10 box jumps #24/20

rest 2 min, then:

AMRAP of same but start back where you finished from

RX+

#95/65 snatch

#30/24 box jumps

Harvey

Ignite Fitness Alabama – CrossFit

Warm-up

Coaches choice

500m Row (Time)

Max Effort 500m Row

Metcon (Time)

For Time:

800m row buy in:

5 rounds of:

10 c2b pull ups mrx# pull ups

10 burpees

10 2 for 1 wall ball #20/14

10 kb swings #70/53 mrx#53/35

400m row buy out

Barbell fun

Ignite Fitness Alabama – CrossFit

Warm-up

250m row

10 toes through rings

15 squat jumps

20 mtn climbers

Metcon (No Measure)

EMOM for 8 min:

1 power clean

1 squat clean

1 hang squat clean

first 4 min 70% 1RM and next 4 min 80% 1RM of Clean

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 min:

5 power cleans #95/65 mrx#75/55

5 squat cleans #95/65 mrx#75/55

5 front squats #95/65 mrx#75/55

5 back squats #95/65 mrx#75/55

RX+

#135/95