Friday: Pain For Pleasure

26

 

Please welcome the newest member of the CrossFit IGNITE family. Andrew James Cohen , son of our own Randy Cohen. Born at 8:13 on 5-20-2010. He is 6lb 14oz , 19 inches long. Congrats to Randy and Jill on a healthy new baby. Were all so excited for you!!
 
WOD:
 
5 rounds for time,
 
15 – Push-up
10 – Clean and Jerk (95/135)
5 – KB Snatch (R/L) (53/35)
400m Run.
May 20, 2010 · Posted in WOD  
　　　　

Thursday: Speed Strength

11

WOD:
 
Power Cleans
3-3-3-3-3
 
4 x 400m sprint (2min rest between sprints)
 
**Tuesday May 25th 8PM CrossFit IGNITE Nutrition “Pow Wow”**
May 20, 2010 · Posted in WOD  
　　　　

Wednesday:

30

Check out J.R’s before CrossFit IGNITE and After!!… WOW! Great job dude.. “this is what we do!!”
 
Ugh its about that time. I hate that its that time, but it is.. UGH I HATE THIS WOD!! Did I mention how much I hate this WOD!
F!
 
WOD:
 
“Fran”
 
21-15-9
  • Thrusters (95/65)
  • Pull-ups
May 19, 2010 · Posted in WOD  
　　　　

Tuesday: Tabata Time

12

 

 

Stef standing strong during Friday’s WOD, keeping her sister Vasti’s legacy alive.
 
WOD:
 
Skill Work
Handstand’s and Headstand’s
 
Met-Con
“Tabata”
20 seconds of work, 10 seconds of rest, 8 rounds of each movement
2 minute rest between movements.
  • Burpees
  • Wallballs
  • Double Unders
  • Squat Jumps

 

May 18, 2010 · Posted in WOD  
　　　　

monday:

2

Congrats to Alli on her first handstand!!
 
WOD:
 
Strength
Deadlift
  • 3-3-3
 
Met-Con
7 Rounds of
  • 7 – Deadlifts @ Body Weight
  • 10 – Knees to Elbows
May 17, 2010 · Posted in WOD  
　　　　

Saturday: Weeks End

15

 

And they say we’re a cult.?.?.
  
WOD:
 
Run 800 m
 
21-18-15-12-9-6-3
American Kettlebell Swings (53/35)
3-6-9-12-15-18-21
Hand Stand Push-Ups
 
Run 800 m
May 14, 2010 · Posted in WOD  
　　　　

Friday 5 – 14

7

 

WOD:
 
5 Rounds of
  • 400m Run
  • 20 – Sit ups
  • 15 – Sumo Deadlift High Pulls (95/66)
  • 10 – Box Jumps (24/20)
  • 5 – Kettlebell Snatches (R/L) 53/35
  • 1 – Rope Climb
May 14, 2010 · Posted in WOD  
　　　　

Thursday: “Squatting Cindy”

11

“Running Clinic”
  
WOD:
 
Skill Work
Handstands, L-Sits, Levers
 
20min AMRAP
 
“Squatting Cindy”
  • 5 pull-Ups
  • 10 push-Ups
  • 15 Air Squats
  • 3 – Front Squats (135/95)
May 13, 2010 · Posted in WOD  
　　　　

Wednesday:

9

WOD:
 
Skill Work
Turkish Get Ups
  • 3 heavy singles
Pistols
  • 5-5-5-5 (r/l)
 
Met-Con
 3 Rounds of:
  • 400m Row
  • 30 Double Unders or 90 Single Unders
  • 20 Wall Balls
 
**we will be going off in heats of 4, so please work on skills, cheer on an athlete and stay involved, Try not to stand around**
May 12, 2010 · Posted in WOD  
　　　　

Tuesday: Power Runs

9

 

WOD:
10 rounds of
  • 5 – Power Snatch (95/65)
  • 10 - Burpee
  • 200m Run (Fire Hydrant and Back)

Endurance WOD:

3+ Hours After Anaerobic Endurance Strength & Conditioning WOD or CrossFit Main Site WOD

Choose ONE of the Following Sports:

Swim, Bike, Run, C2

4min on, 3min off

2min on, 30sec off

1min on, 3min off

2min on, 30 sec off

4min on. Done!

Cover as much distance as possible in each of the prescribed time intervals.

May 11, 2010 · Posted in WOD  
　　　　

« Previous Page — Next Page »