Workout of the Day

November
8
2017

All Over

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

Warm-up

250m jog

10 box step ups

15 russian kb swings

20 hollow rocks

Bench Press (3 x ME bench press @ 75% 1RM)

15 min to complete

Metcon (Time)

For Time:

40 box jumps #24/20 mrx# step ups

50 “Army” T push ups

60 straight leg sit ups

250m run (3 sets)

60 mb sit ups #20/14

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

40 ring dips

can start any where and go in any order plus can split reps anyway

20 min time cap (250m run counts as 25 reps)

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November
7
2017

Pull the Trigger

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

Warm-up

250m row or run

5 strict pull ups

10 alt kb snatches

15 back extensions

Metcon (AMRAP – Rounds and Reps)

AMRAP in 6 min:

10 cal row

6 power snatch #115/85 mrx#75/55

4 c2b pull ups

rest 2 min, then:

AMRAP in 5 min:

10 cal row

6 power snatch

4 c2b pull ups

rest 2 min, then:

AMRAP in 4 min:

10 cal row

6 power snatch

4 c2b pull ups

start back were you left off each amrap

RX+

#155/105 power snatch

bar muscle ups instead of c2b

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November
6
2017

Loosen Up

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

Warm-up

Coaches Choice

Metcon (Time)

For Time:

40 double unders (3x singles)

25 push press #95/65

15 over the bar burpees

30 double unders

20 push press

15 over the bar burpees

20 double unders

15 push press

15 over the bar burpees

10 double unders

10 push press

15 over the bar burpees

Rx+

#115/85 push press

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November
5
2017

New Chapter

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

We will have Zin Yoga again this Friday at 6pm and this past week was really good so If you didn’t get to attend I would recommend it. It is just $5 per person and anyone can come so invite your friends.

Warm-up

250m run or row

10 toes to bar

15 goblet squats

20 mtn climbers

Front Squat (4 x 2 reps @ 90% 1RM)

Metcon (AMRAP – Reps)

Ascending ladder:

Emom for as long as possible:

1st min: 10 wall ball #20/14

2nd min: 10 toes to bar

3rd min: 12 wall ball

4th min: 12 toes to bar

etc…. each min add 2 reps to each movement until can’t complete movement within minute

RX+

#30/20 wall ball 10′

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November
3
2017

Saturday Wod

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Open gym 9-11am. Wod at 9:30am.

Metcon

3 RFT:

400m run

10 hang cleans #95/65

10 over the bar burpees

10 slam balls #30/20

10 barbell push ups

10 ring rows

10 air squats

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November
2
2017

Ignite the Fire within you

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Tonight will be the first Zin Yoga class taught by Lacie Dunn at 6pm. It will be about an hour long and we will unwind from the week and you can bring drink of choice but I will have some as usual so please come out to experience a great end to a hard week!

Warm-up

Coaches choice

Metcon (AMRAP – Rounds and Reps)

2 person team Wod:

AMRAP in 25 min:

100 alt oh plate lunges #45/35

80 ghd sit ups or 160 straight leg sit ups

60 deadlifts #225/155 mrx#185/135

40 knees to elbow

20 hspu

40 alt pistols with #35/26 kb

60 alt sit ups

80 kb goblet squats #35/26

100 russian twist #45/35 1,2,3 etc..

can split reps however you want

can either start at top and go in order or start at bottom and go up in order

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November
1
2017

Benchmark repeat

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

This is a great workout to see how you cardio conditioning is going all out and also how fast you can recover and maintain as close as time as possible for all rounds.

Warm-up

250m jog

10 alt stiff leg deadlifts

15 russian kb swings

20 hollow rocks

Metcon (Time)

In a 4 minute window do 10 kb swings #53/35 then run 250m.

write down time to complete, rest remainder of time. Repeat for a total of 5 rounds.

Score will be time of 5 rounds added together.

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October
31
2017

Repeat 3

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Compare 2/22/17

Warm-up

Bench Press (3 x ME @ 85% 1RM)

Metcon (AMRAP – Rounds and Reps)

AMRAP in 8 min:

3 hang snatch #95/65 mrx#85/55

5 ring dips

7 box jump overs or step overs #24/20

RX+

#115/85

ring dips after a muscle up

(first 1 counts as 1 dip)

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October
30
2017

Repeat 2

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

We will have a Yoga and wine trial class this Friday at 6pm so please come out and support. Lacie Dunn has been trained under Shawn Gatlin who is the best in Birmingham so you wont be disappointed!

Happy Birthday Kelly! If you want to dress up in a costume you are more than welcome to do Wod in it!

Compare time to 2/21/17

Warm-up

400m row or run

2 wall climbs

5 strict pull ups

10 burpees

20 mtn climbers

Metcon (Time)

4 RFT:

15 cal row

15 c2b pull ups mrx# pull ups

15 hand release burpees
Skill: row

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October
29
2017

Repeat to Beat

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Compare scores from 2/20/17

Warm-up

250m run or row

10 toes through rings

15 russian kb swings

30 double unders

Front Squat (Establish 5RM front squat from the ground)

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 min:

5 clean and jerks #135/95 mrx#115/75

7 toes to bar

9 wall ball #20/14

21 double unders

RX+

#165/115

#30/20 wall ball 10′

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