Halloween Spooky WOD

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Crossfit IGNITE, Come drink the

Kool Aid, OR ELSE!!!

Today is a FREE workout for anyone who wants to come, Costumes are encouraged!!
Tabata something terrrriibbbbllleeeee…..hahahahahehehehehohoohoh!!
 
20 seconds work 10 seconds rest 1 min between each round
 
  1. Scary Squats
  2. Killer Cauldron Swings
  3. Possessed Push-ups
  4. Hangman’s Noose Pull-up
  5. Watery Grave Row
October 30, 2009 · Posted in WOD  
　　　　

Friday: TGIF WOD

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mike get up

shirt new

Remeber there is a special Halloween Workout this Saturday, come down, workout, wear a costume!!!
 
WOD:
 
Skill Work:
Pistols
3-3-3-3
 
Met-Con
“Annie” (sorry just realized this isnt Annie, so wel call it “Stannie”, due to my mistake)
50-40-30-20-10
  1. Double Unders
  2. Wall Ball (20/14)

Times:

October 30, 2009 · Posted in WOD  
　　　　

Turkish Thursday

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Foot smashin' it like OH MY GOD!!

Foot smashin' it like OH MY GOD!!

 Try and really reach your strength potential today with The Turkish Get Ups today. This movement as you know, and our voices probably haunt you in your sleep, Builds your entire foundation of everything else we do. You nail this you can do anyhting!!

WOD:
Skill Work:
Turkish Get Up Progression ——– VIDEO
2 progressions per side 30 and 40% 1rm
 
Double Turkish Get Up
2 doubles per side  50 and 60% 1 rm
 
Turkish Get Up – Heavy Singles
3 sets of heavy single “get ups” per side 70-100%
 
Strength:
Front Squat ——-  VIDEO
10-8-5-3-3
October 29, 2009 · Posted in WOD  
　　　　

Wednesday: Conditioning

15
andrew snatch
Check out this sick site Gymnastic Bodies
 
WOD:
 
Skill Work:
Pistols
3-3-3-3-3
 
Met-Con:
5 Rounds of 30 seconds work 15 seconds rest. 1 min rest between rounds.
  1. Double Unders
  2. Ring Dips
  3. Planks
  4. Battle Ropes
  5. Tire Flip Plyo Jumps
October 28, 2009 · Posted in WOD  
　　　　

Tuesday: Strength WOD

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jr swing
WOD:
 
Skill Work:
Handstands
3-3-3-3
 
Met-Con:
As Many Rounds As Possible in 20 min:
10 – Kettlebell Snatches (53/35) per side
7 – Pull-ups
5 – Power Clean and Press (135/95) Power Clean Video  Power Clean and Press Video
October 27, 2009 · Posted in WOD  
　　　　

Monday: Strength n’ Power

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Brad about to hit his full tripple extention...NICE!!

Brad about to hit his full tripple extention...NICE!!

WOD:

Skill – Handstand Push-ups 3-3-3-3

Strength – DeadLifts 10-8-5-3

Met-Con – 150 2 hand kettlebell swings (every time you stop 5 burpees)  (71/53) weights are correct

October 26, 2009 · Posted in WOD  
　　　　

Saturday fun day!

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Billy and Randy crushing some heavy kettlebell work!

Billy and Randy crushing some heavy kettlebell work!

Another Saturday Ripper!!
 
WOD:
 
20-30-40-30-20 reps of each movement for time.
 
Rx                                                         Advanced
Push-ups                                            Plyo Push-ups
Lunge Walk                                       KB racked Lunge walk
Mountain Climbers (per leg)     Left and Right = 1 rep.
Sit-ups                                                Knees to Elbows
Super Mans                                      Glute Ham
October 23, 2009 · Posted in WOD  
　　　　

Friday: Handstand Push-ups

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kevin kettlebell

WOD:

 

Skill Work

Handstand push-ups (keep working on stabilization if your not ready to try these)

3-3-3-3 or 5-5-5-5 depending on how well you can hollow and hold

 

Met-Con

As Many Rounds As Possible in 15 min

  • 5-Hang Squat Clean (95/65)  Advanced (135/95)
  • 7-Pull-ups
  • 10-Burpees
October 23, 2009 · Posted in WOD  
　　　　

Thursday: Strength Couplets

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Dan pic

john o double rack

Congrats to Dan on completing his Elements Class, he is ready to smash the workouts!..  Plus John O smashing the double racked kettlebell front squats..!!

WOD:
 
Skill
Pistols
3-3-3-3
 
Strength Couplets:
20 seconds work / 20 seconds rest. complete 6 rounds of each couplet before moving onto the next. 1 minute rest between couplets. 3 seperate couplets.
  • Rower / Hang Power Clean (65/95)
  • Kettlebell Push Jerk / Wall Ball (20/14)
  • Push-ups / Double Unders or Jumpropes
October 22, 2009 · Posted in WOD  
　　　　

Wednesday: Bench Mark Workout

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Air Ceddy

Air Ceddy

WOD:
 
Skill Work:
Handstands
(hollow, hold, lower)
 
Met-Con: (This is a bench mark so TIME COUNTS!!)
“Helen”
  • 1/4 Mile Run
  • 21 Kettlebell Swings (53/35)
  • 12 Pull-ups.
October 21, 2009 · Posted in WOD  
　　　　

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