Saturday – Monday: CF Rowing Cert / Labor Day

10
September 3, 2010 · Posted in WOD   · Comments (10)

 

 

  • CrossFit IGNITE will be CLOSED Saturday September 4th due to the CrossFit Rowing Certification.
  •  
  • We will be Closed Monday September 6th in observance of Labor Day.
  •  
  • Tuesday September 7th ALL classes are back to regular times
  •  
  • **NEW TIME** – The 6am class now meets at 5:45am!!

GOOD LUCK to Lucy and Adam at their Level 1 Cert this weekend!!!!!

 

　　　　

New Nutrition Section

0
September 3, 2010 · Posted in Nutrition   · Comments (0)

Hi Everyone,

We’ve just launched a new Nutrition section. Check it out here. We’ll be posting articles and resources to help everyone with their nutrition. Let us know what you’d like to read about or if you have any good suggestions.

Thanks.

Steve and Tina

　　　　

Friday: FIGHT GONE BAD…

44
September 2, 2010 · Posted in WOD   · Comments (44)

 

WOD:
 
3 Rounds,
1 minute rounds of each of the following
  • Row for Calories
  • Push Press (75/55)
  • Sumo Deadlift High Pull (75/55)
  • Box Jump 20′
  • Wallball (20/14)
Score 1 rep or 1 calorie = 1 point
1 minute rest after all 5 movements are completed
 
Due to the nature of this workout we need everyones help to stick around and help coach an athlete. Its our goal to have one coach per person working out.. Thank you in advance..
 
Reminder: Fight Gone Bad 5 is September 25th. This annual event, will be a fun workout and BBQ to raise money for the Wounded Warrior Project.   Please go HERE and register under CrossFit IGNITE to take part!! This event is open to all friends and family. 
　　　　

Thursday: Take your medicine

96
September 1, 2010 · Posted in WOD   · Comments (96)

WOD:

  
Warm-up
  • Turkish Get Up Progression 1 per side..
Skill / Strength
  
Super Set 4 rounds of
  • Turkish get up (R/L)
  • Kettlebell Windmills 3r, 3l
  • 45 Second Plank Holds
**Rest apx 2 min between rounds, going up in weight each round**
 
Conditioning
  • Run 1.5 Miles for Time.
 
**Lisa’s Pizza and back. Turn around run dojo and back**
　　　　

Wednesday: Thruster Mania

53
August 31, 2010 · Posted in WOD   · Comments (53)

 

Happy 36th Birthday Robin!
 
Check out this article written about our very own Stef Cedino -  HERE
  
WOD:
  
Death by Thrusters..(15 minutes) (95/65)
  
15 minute running clock, every minute on the minute perform that many thrusters..
EX. -
Minute 1  – 1 Thruster.
Minute 2 – 2 Thrusters.
Minute 3 – 3 Thrusters.
Minute 4 – 4 Thrusters…and so on till we hit 15 minutes,..
**If you cant complete the reps within the minute, start at 1 again till 15 minutes is over**
  
Met-Con
21-15-9
  • Hang Power Cleans (115/75)
  • Wallballs (20/14)
  • Burpees

Reminder: Fight Gone Bad 5 is September 25th. This annual event, will be a fun workout and BBQ to raise money for the Wounded Warrior Project.   Please go HERE and register under CrossFit IGNITE to take part!! This event is open to all friends and family. 

　　　　

Tuesday: Muscle Up n Complex

49
August 30, 2010 · Posted in WOD   · Comments (49)

 

WOD:
  
 4 rounds of
  • 2 – Power cleans VIDEO
  • 2 – Front Squats
  • 2 – Back Squats
Super setted with,
  • 2 – Muslce up or/ 2 Shoot Throughs.
**Increase weight each set, Rest apx 2-3- min between sets***
  
Met-Con
3 rounds of
  • 400m run
  • 30 box jumps (24/20)
  • 30 Kettlebell Swings (53/35)

Reminder: Fight Gone Bad 5 is September 25th. This annual event, will be a fun workout and BBQ to raise money for the Wounded Warrior Project.   Please go HERE and register under CrossFit IGNITE to take part!! This event is open to all friends and family. 

　　　　

Monday: Snatch

49
August 29, 2010 · Posted in WOD   · Comments (49)

 

WOD:
  
3 rounds
2 – Snatch Grip Deadlift
2 – Hang Power Snatch
2 – Overhead Squat
2 – Full Snatch
  
*** take 2-3 min rest between rounds, go up in weight each round**
  
Met-Con
20min AMRAP
  
Run 1 mile
      With remainder of time complete as many
      Overhead squats as possible (95/65)
  
**Every dump do 25 sit-ups**
 
 
Reminder: Fight Gone Bad 5 is September 25th. This annual event, will be a fun workout and BBQ to raise money for the Wounded Warrior Project.   Please go HERE and register under CrossFit IGNITE to take part!! This event is open to all friends and family. 
　　　　

Saturday: Bodyweight WOD

16
August 27, 2010 · Posted in WOD   · Comments (16)

WOD:

 
4 rounds for time:
  • 400m Run
  • 30 – Sit-ups
  • 20 – Push-ups
  • 10 – Jump Squats
  • 5 – Pull-ups

Reminder: Fight Gone Bad 5 is September 25th. This annual event, will be a fun workout and BBQ to raise money for the Wounded Warrior Project.   Please go HERE and register under CrossFit IGNITE to take part!! This event is open to all friends and family. 

　　　　

Friday: Sumo’s

33
August 26, 2010 · Posted in WOD   · Comments (33)
  Donna doing what she does best at the old NYC Worlds Fair grounds! Nice Form!

WOD:

Sumo Deadlift 5×3
Handstand Push-ups 5×5
 
**Super-set these movements**
 
Met-Con

3 – 6 – 9 – 12 – 15 – 18 – 21

  • Sumo Deadlift High Pull (75/55)
  • Burpees

Reminder: Fight Gone Bad 5 is September 25th. This annual event, will be a fun workout and BBQ to raise money for the Wounded Warrior Project.   Please go HERE and register under CrossFit IGNITE to take part!! This event is open to all friends and family. 

　　　　

Thursday: Skill Complex

67
August 25, 2010 · Posted in WOD   · Comments (67)

Tony-2-A-Day is soon to become Tony-Gone-Away.. Were gonna miss you!
WOD:
  
Skill
5 × Complex
  • 3 Back squat
  • 2 Snatch balance  ———-> VIDEO
  • 1 Overhead squat
Met-Con
3 Rounds of
  • Barbell Walking Lunge (30 Steps)
  • 10 Burpee Box jumps

-Cool down 50 ab mat sit-ups

Reminder: Fight Gone Bad 5 is September 25th. This annual event, will be a fun workout and BBQ to raise money for the Wounded Warrior Project.   Please go HERE and register under CrossFit IGNITE to take part!! This event is open to all friends and family. 

　　　　

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