WOD:
“Helen on Water”
3 rounds
- 500m row
- 21 Kettlebell Swings (53/35)
- 12 Pull-ups
Day 32 of the 100 Day Push-Up Challenge, only 528 push-ups to buy in!!
January 31, 2010 · Posted in WOD
Congrats to Craig on successfully completing his elements classes.!!!
WOD:
Open Gym Time 9-10 (members only) – work on skills
**we will also be doing a informal intro to gymnastics to anyone interested**
Saturday: Day 30 of the 100 Day Push-Up Challenge, only 465 push-ups to buy in!!
Sunday: Day 31 of the 100 Day Push-Up Challenge, only 496 push-ups to buy in!!
January 30, 2010 · Posted in WOD
Nick D crushing his pushups 10 rounds chest to floor unbroken!!
There will be no 6am today, sorry for the inconvenience
WOD:
“Jackie”
- 1000m row
- 50 Thrusters (45lb)
- 30 Pull-ups
**Open Gym After, Work on Skill Sheets**
Day 29 of the 100 Day Push-Up Challenge, only 435 push-ups to buy in!!
January 29, 2010 · Posted in WOD
WOD:
“Cindy”
20 min AMRAP.
- 5 – Pull-ups
- 10 – Push-ups
- 15 - Air Sqauts
OR
“Mary”
20 min AMRAP.
- 5 – Hand Stand Push-up
- 10 – Pistols
- 15 – Pull-ups
Day 28 of the 100 Day Push-Up Challenge, only 406 push-ups to buy in!!
January 28, 2010 · Posted in WOD
Congrats to Drew “The Caveman” on slaying the beast!!!
WOD:
1) Deadlift
- 5-5-3-3
2) Weighted Pull-up
- 5-5-3-3
3) Row 2k
**Work on skill sheet with remainder of time**
Day 27 of the 100 Day Push-Up Challenge, only 378 push-ups to buy in!!
January 27, 2010 · Posted in WOD
WOD:
Strength:
Barbell Press
5-5-3-3
Met-Con:
5 rounds of:
- Kettlebell Swings x 7r 7l
- Burpees x 7
- Kettlebell Snatch x 7r 7l
- Mountain Climbers x 7
- Kettlebell Thruster x 7r 7l
- Sit-ups x 7
Day 26 of the 100 Day Push-Up Challenge, only 351 push-ups to buy in!!
January 26, 2010 · Posted in WOD
WOD:
Strength:
Squats
5-5-3-3
Met-Con:
5 rounds
10 Overhead Squats 95/65
20 Box jumps 24/20
Day 25 of the 100 Day Push-Up Challenge, only 325 push-ups to buy in!!
January 25, 2010 · Posted in WOD
WOD:
Body Weight Ladder
1 -> 10 -> 1
- Burpee
- Mtn. CLimber x 2
- Shoot Throughs
- Lunges x 2
- V-Sits
Do 1 of each movement, then 2 of each movement, 3 of each movement. All the way to 10 of each movement. THen ramp back down 9,8,7 til you hit 1 of each movement again.
Day 23 of the 100 Day Push-Up Challenge, only 276 push-ups to buy in!!
January 23, 2010 · Posted in WOD
(above) Mike Marcellari and fellow firefighter Kademian stop by Ignite after the days funeral procession.
On behalf of all of CrossFit IGNITE we want to tahnk everyone who took part in yesterdays memorial workout. All donations will be sent to the respective funds. You all did a killer job and should be commended. We are a family, and we stuck togehter like glue on this one. Again Thank You!!!
For those of you who missed the Memorial ”Chris” Workout, we will be allowing you to make it up today. Also we will still be collecting donations.
WOD:
Strength:
Deadlift
5-5-3-3
Met-Con:
21-18-15-12
- Kettlebell Swings (53/35)
- Knees to Elbows or/ Toes to Bar
- Double Unders or/ Tripple Single Unders
Day 22 of the 100 Day Push-Up Challenge, only 253 push-ups to buy in!!
January 22, 2010 · Posted in WOD
Marine Sgt. Christopher Hrbek of Westwood NJ
Todays workout is a special one. This workout is in memory of Westwoods son Chris Hrbek. He was a brave soldier and a kind heart. From all the articles we read about him he was nothing less than a selfless hero who put others before himself. Whether it be on the front line of duty at war, or back home serving his community as a firefighter, He was always ready to lead. Today when you come to workout don’t think of it as a workout to get in shape, but a celebration of a man who lost his life so people like us can live ours. Our hearts n prayers are with Chris’s family today, with respect and honor, rest in peace.
We will be collecting donations for the Wounded Warrior Project and/or The Sgt. Christopher R. Hrbek, USMC Scholarship Fund, c/o Pascack Community Bank, 21 Jefferson Avenue, Westwood, NJ 07675
MEMORIAL WOD:
“Chris”
4 Rounds of:
- 1/4 mile run with sandbag or bumper plate. 10 – 50lbs (choice)
- 10 Burpee Pull-ups
- 10 Push Press (95/55)
- 1 Rope Climb
Day 21 of the 100 Day Push-Up Challenge, only 231 push-ups to buy in!!
January 21, 2010 · Posted in WOD
