Monday: clean up you jerk!

25
Tom flippping the "man" tire..

Tom flippping the "man" tire..

“Grace”

30 Clean and jerks for time.

M- 135

W – 95

November 30, 2009 · Posted in WOD  
　　　　

Saturday: Burn it off!!

5
Thanksgiving Day Warriors!

Thanksgiving Day Warriors!

Above is John Boy ripping apart 50 reps of burpees on Thanksgiving morning.
WOD:
 
45 seconds work 15 seconds rest – 4 rounds of
  • Shoot Throughs
  • Battle Ropes
  • Tire Flips
  • Suicide Sprints
  • Burpees
  • Ring Push-ups / Ring Dips
*** this is a tentative example fo the WOD, depending on how many people show will effect the duration of each round and the amount of movements we do. ***
November 28, 2009 · Posted in WOD  
　　　　

Friday: Rest Day

4
Andrew after the Thanksgiving day "Filthy 50"

Andrew after the Thanksgiving day "Filthy 50"

Gym Closed, No classed today,,,

See you all Saturday 9am sharp!

November 27, 2009 · Posted in WOD  
　　　　

Thanksgiving Workout! 8am!

21
Congrats to Neil on finishing his Elements Classes. Welcome to the Fam!

Congrats to Neil on finishing his Elements Classes. Welcome to the Fam!

drew steve

Today 8am class only. Be on time
There will be no classes held on Friday the 27th  (Black Friday)
The 9am class on Saturday will be happening.
Happy Thanksgiving everyone. Tina and I are so thankful for each and every one of you. Thank you so much for buying into our crazy philosophy on training. Thank you all for helping us create such an amazing community at CrossFit IGNITE, and thank you all for giving 110% every time you come in.. THANK YOU!
 
WOD:
“Filthy Fifty”
50 – Box Jumps
50 – Jumping Pull-ups
50 – Kettlebell Swings
50 – Walking Lunges
50 – Knees 2 Elbows
50 – Push Press
50 – Supermans
50 – Wallballs
50 – Burpees
50 – Double Unders
 
After this workout you will be completely guilt free at that dinner table!! haha ENJOY!!
November 26, 2009 · Posted in WOD  
　　　　

Wednesday: Active Rest Conditioning

29

andrew blur

THERE WILL BE A 6am Class THIS MORNING!!..
WOD:
 
50- Double Unders
500m Row
3 Sucide Sprints (blue line to blue line, blue line to yellow line, blue line to fence)
500m Row
3 Suicide Sprints
500m Row
3 suicide sprints
50 – Double Unders
 
Phase 2 –
Turkish Get Up Progressions
3 - Armbars per side x 1
1 - progressions per side
2 – full TGU.
November 25, 2009 · Posted in WOD  
　　　　

Tuesday: Put it all together…

30
Deb M banging out Handstand Push-ups with ease.. 6am class is killer!!
Deb M banging out Handstand Push-ups with ease.. 6am class is killer!!

Check out Billy’s Sick jumpin skill in this video…..
 
Well as we all know were well into our POWER phase.. It seems to be going awesome.  Our bodies are really generating a force to be reckoned with. About one more week then were moving on because after about 4 weeks of the same stimulus things need to change.. Again great job on all the awesome gains guys n gals.
 
WOD:
 
Power:
Kettlebell Snatch
3-3-3
 
Met-Con:
Men – 135
Women – 95
20 min AMRAP of:
5 Deadlift
5 Hang Power Clean —————- Video
5 Push Jerk /or Split Jerk ——— VIDEO
5 Burpees
November 24, 2009 · Posted in WOD  
　　　　

Monday: Cleans

18
Scot Workoing On Survival Skills

Scot Workoing On Survival Skills

This weeks schedule:
Monday – Tuesday – Regular hours (remember 9am starts at 9:15 now)
Wednesday –  NO 7pm Class
Thursday Thanksgiving – 8am ONLY..
Friday – NO CLASS
Saturday – 9am
WOD:
 
Power:
Clean (deadlift postion to catch to front squat)
5-5-3-3
 
Met-Con:
21-15-9
Rower (calories)
Sumo DeadLift High Pull (75/55)
Box Jumps
November 22, 2009 · Posted in WOD  
　　　　

Saturday:

10
Drew climbing on the new Jungle Gym!

Drew climbing on the new Jungle Gym!

WOD:
 
“MARY”
 
AMRAP 20 min of:
 
5 Hand Stand Push-ups
10 Pistols
15 Pull-ups
November 21, 2009 · Posted in WOD  
　　　　

1+3 Kettlebell moves: Functional strength CrossFit IGNITE Turkish Get UP

0

“1+3 Kettlebell Moves” is an educational video that is downloadable at www.crossfitignite.com The video introdocuces 4 fundamental kettlebell moves: Turkish Read more

November 20, 2009 · Posted in Videos  
　　　　

Friday: Conditioning

24
Mike Droppin Deeeeeeeeeep!!

Mike Droppin Deeeeeeeeeep!!


As of Monday November 23rd the 9am class will be starting at 9:15 Mon-Fri. Saturday still starts at 9..

Next week we will be having a “Special” 8am yes 8am class on Thanxgiving, Come shred your workout before you shred turkey and pie.!

NO CLASSES FRIDAY AND SATURDAY.. Sorry, Maybe try and rest. We dare you..

WOD:
 
Power:
Cleans
3-3-3-3
 
Met-Con:
30 seconds work 15 seconds rest 4 rounds.
  • Rope Climb
  • Rower
  • Double Unders
  • Box Jumps
  • Battle Ropes
  • Tires Flips
  • Sledgehammer
November 20, 2009 · Posted in WOD  
　　　　

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