WOD:
4 Rounds of
- 800m run
- 50 Situps
- 25 supermans
**See you all in a week!!!**
July 30, 2010 · Posted in WOD
July 29, 2010 · Posted in WOD
"Frienemies"
WOD:
Press
- 10 – 8 – 3 – 3 – 3
Met-Con
Running Burpees!
15 ———> 1
Start at blue line. run to fence and back , thn do 15 burpees, run to fence and back do 14 burpees, run to fence and back do 13 burpees. Keep doing this till you do 1 burpee.
July 28, 2010 · Posted in WOD
Before…… then 40lbs down and a 405lb Back squat later!!
WOD:
“Active Rest”
30 on 15 off each station 3 rounds
- Row
- Sledgehammer
- Battleropes
- Sled
- Planks
- Double Unders
- Kettlebell Swing (71/53)
- Sandbag Cleans (50/30)
- Rope Climb
- Farmer Walks (71/53) *per hand*
There will be a Good bye party for our very own Nick D AND a welcome home party for VASTI! TONIGHT!! Wednesday Night at 8:00 pm at the Iron Horse on Broadway in Westwood. Please come down and say good bye and hello to two true inspirations to us all.
July 27, 2010 · Posted in WOD
There will be a Good bye party for our very own Nick D AND a welcome home party for VASTI! this Wednesday Night at 8:00 pm at the Iron Horse on Broadway in Westwood. Please come down and say good bye and hello to two true inspirations to us all.
WOD:
Warm-up
Row 500m
30 Thrusters 45/25
15 pull-ups (full range non stop, use bands)
Met-Con
“kelly”
5 rounds of
- 400m run
- 30 box jumps
- 30 wallball
July 26, 2010 · Posted in WOD
There will be a Good bye party for our very own Nick D this Wednesday Night at 8:00 pm at the Iron Horse on Broadway in Westwood. Please come down and say good bye to a true inspiration to us all. We love you Nick!.
Welcome to a new week, Hope everyone’s weekend went well. Tina and I loved this pic of Will and Kristy! There is something dynamic about couples who train together. We see it in alot of you, the added competition,the invested common interest in one goal and the over all love for being healthy that then bleeds into the rest of your family. Another reason we love Ignite.
WOD
Deadlift
-
3-3-3-3-3
**Work up to apx 80-85% of your 1rm**
Met-Con
21 – 15 – 9
- Deadlift (205/155)
- Kettlebell Swing
- Sit Ups
*as always this is prescribed weight, you are not required to do this heavy if you can not*
July 25, 2010 · Posted in WOD
July 23, 2010 · Posted in WOD
Mike practicing for another Karate Kid remake
Sign up for Fight Gone Bad 5 —–> HERE
Make sure you register under CrossFit IGNITE as your team.
WOD:
Weighted Pull-ups
- 3-3-3-3-3
Met-Con
“Nicole”
20 min Amrap
- 400m Run
- Max rep pull-ups
**Round is finished once you let go of the bar**
July 22, 2010 · Posted in WOD
WOD:
3 Rounds for time of:
- 50 Walking Lunge Steps
- 40 Abmat Sit ups
- 30 Box Jumps, 20″
- 20 Shoot Throughs
- 10 Burpees
- 1 Rope Climb
July 21, 2010 · Posted in WOD
There will be a casual gathering at The Defiant Brewing Company tonight at 8:30pm. All are welcome
Great CrossFit Games Highlight Video —-> VIDEO
WOD:
Hang Power Snatch —— > VIDEO
- 3-3-3-3-3
Met-Con
3 – 5min rounds
Run 400m
With remainder of time complete
AMRAP of
-
7 Lateral Burpees
-
7 Kettlebell Swings (71/53)
1 minute rest between rounds. Highest completed rounds counts.
July 20, 2010 · Posted in WOD
