Brad and Neil Frog Jumping
WOD:
30 seconds work 15 seconds rest
4 Rounds
**subject to change depending on how many people show up**
- Sandbag Thrusters
- Rope Run and Pull
- Battle Ropes
- Tire Flip
- Sledgehammer
- Tire Flip and Jump
- Push-ups
- Sit-ups
December 19, 2009 · Posted in WOD
WOD:
Turkish Get Up Warm up.
1 – Progression
2 – Full TGU
5 – Windmills per side x 2
Kettlebell Max Effort Test:
5 – Minute Snatch Test 53/35 Altnernate as much as needed
5 – Minute 2 Hand Kettlebell Swing Test 53/35
5 – Minute Kettlebell Clean n Jerk Test 53/35 Alternate as needed
December 18, 2009 · Posted in WOD
Above, Kathryn doing an excellent triple extension. Pretty good for a lady who told us she would never be able to do cleans. George “The Spartan” nailing his 44lb PR on the Turkish Get Up!
WOD:
Overhead Squat Technique
Met-Con
“Ploymetics mania!!!”
AMRAP – 15 minutes
- Frog Jumps (basically a burpee into a long jump) Line to line
- Bear Crawls – line to line
- Seal Walks - (walk with your hands dragging your feet behind you) line to line
***Use Remainder Of Time Working On Level Sheets***
CrossFit IGNITE Holiday Hours:
- Christmas Eve – 9am only
- Christmas Day – Closed
- December 26th – Closed
- New Years Eve – 9am only
- New Years Day – Closed
December 17, 2009 · Posted in WOD
Ahh the lives we have created.. When Tina and I set out to create CrossFit Ignite we made sure to put community and relationships before anything else. By the looks at the pic above of J.R tattooing Gail (both athletes at CrossFit Ignite), it has paid off. Each and everyone of us come from such vast and different backgrounds, yet we engage and accept one another for who we are and what we do. Your a great family Ignite and we appreciate each and every one of you.
WOD:
Met-Con
1000m Row
21 – Power Cleans (135/95)
21 – Pull-ups
750m Row
15 – Power Cleans
15 – Pull-ups
500m Row
9 – Power Cleans
9 - Pull-ups
***** Beast skills workshop 9am has sold out.. there is now a 12pm class open filling up quick. Sign up now!**
CrossFit IGNITE Holiday Hours:
- Christmas Eve – 9am only
- Christmas Day – Closed
- December 26th – Closed
- New Years Eve – 9am only
- New Years Day – Closed
December 16, 2009 · Posted in WOD
Lucy showing us a stellar handstand
Randy breakin it down old school.
WOD:
Hand Stand Push-Ups
10-10-10
**scale accordingly**
Met-Con
40 seconds on 20 seconds rest 7 rounds…
- Back Squats – 135/95
- Kettlebell Snatch – 53/35
- Barbell rotation twists – 70/55
December 15, 2009 · Posted in WOD
Saturday Morning
CrossFit IGNITE Holiday Hours:
- Christmas Eve – 9am only
- Christmas Day – Closed
- December 26th – Closed
- New Years Eve – 9am only
- New Years Day – Closed
Today is a max effort day. Kind of like an AMRAP, but a bit different. This is one single killer movement done at high intensity to see how much you can possibly handle. Basically its like pressing all the way down on the gas pedal of your car and driving straight full speed red zone for 10 minutes to see how far and fast you get. We never have done a full fledged max effort before, were excited to see every ones numbers. Will anyone hit 200!!?? That is the question and challenge of the day.
WOD:
Strength
DeadLift
5-5-3-3
Met-Con:
Max Effort for 10 minutes.
- Burpees
***Remainder of class use to work on Level sheets.***
December 14, 2009 · Posted in WOD
CrossFit IGNITE Holiday Hours:
- Christmas Eve – 9am only
- Christmas Day – Closed
- December 26th – Closed
- New Years Eve – 9am only
- New Years Day – Closed
December 12, 2009 · Posted in WOD
WOD:
“Angie Ladder”
1-10-1
1 of each movement, then 2 of each movement, then 3 of each movement, all the way till you hit 10. Then ramp back down 9 of each movement , 8 of each movement, 7, 6, 5 -till you reach 1 of each movement again.
Air Squat
Push-up
Sit-up
Pull-up
December 12, 2009 · Posted in WOD
Congrats to Nick Karen and George on completing their Elements Classes!
WOD:
Skill:
Kettlebell Windmills
5-5-5 per side
Met-Con
20 Min AMRAP;
5 – Front Squats (body weight)
10 – Box Jumps
15 – Kettlebell Swings (53/35)
December 11, 2009 · Posted in WOD
Randy keepin' it street, as Kenia does wall-balls...
Congrats to Kung Fu Jim on completing his Elements Class! Welcome!
WOW! this has been a huge two weeks for all the athletes at CrossFit IGNITE!.. Almost everyone has hit a PR at some point if not 2 or 3 of them. Fight Gone Bad went awesome. 9 out of the 10 people that did it beat there old score. Everyone is advancing, getting faster, more efficient and stronger then ever. Awesome job at really dialing in that hard work with the program. We commend you. Thank you for all the kind words we have been getting lately on how much you like the workouts.
WOD:
Pistols
10-10-10 per leg
Met-Con:
7 Rounds for time
5 – Power cleans 3/4 body weight
1 - rope climb (up and down no jumping off)
10 – Knees to elbows.
December 10, 2009 · Posted in WOD
33 South Maple Avenue
Park Ridge, NJ 07656
Tel: 973-879-1210
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*Please DO NOT park in front of the garage door.
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