Tuesday : 9/20

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WOD:
  
Skill
  • Deadlift – 15min Deadlift 1 lift every minute on the minute heavy..
  
Met-Con
5 Rounds
  • 5- Deadlifts (1.5x Bodyweight)
  • 21- Double Unders (sub- 75 singles)
September 19, 2011 · Posted in Uncategorized  
　　　　

Thursday – @Home Leg Burner

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Progress!  Our platforms are done!   While we are finishing things up, here is another @Home workout to do by yourself, or grab your family and friends for a nice leg burner.

Leg Burner Met-Con

4 Rounds for Time:

  • Run 400m
  • 50 Air Squats
August 31, 2011 · Posted in Uncategorized  
　　　　

Tuesday: The End Has Come

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Due to the recent effects of hurricane Irene, CrossFit IGNITE Westwood has closed it doors.

Effective immediatly CrossFit IGNITE Park Ridge will be our new home.

We are working around the clock to get things ready and should be up and running ASAP.

This is bitter sweet ending to a place that has changed so many of our lives including Tina and mine.

Remember IGNITE is not a building, its an essence. Ignite represents power, determination, and strength.

Thank you ALL for your patience and understanding during this season of change. your unrelentless dedication to the preservation and growth of CrossFit IGNITE is something that goes beyond what words can describe.

IGNITE would be nothing without ALL of you!!.

That being said. Say goodbye to floods and damage and disruptions. Say hello to More Space, More equipment, Showers

Personal storage, better workshops, certification and competitions. The New IGNITE is coming and were taking over!!

We Love You ALL..

Steve and Tina

August 29, 2011 · Posted in Uncategorized  
　　　　

Monday: Post Hurricane

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Due to the effects of the hurricane on Westwood CrossFit IGNITE will be closed today. See you all tomorrow
No equipment or anything was ruined thanks to Park Ridge!!
 
Thank you for your patience…
 
Park Ridge location is well under way and should be opened ASAP.
 
Its BIGGER, BADDER, BETTER and DRIER…!!!!
Look forward to new equipment , more space, showers, personal storage, USAW sanctioned “OLY” lifting area.
Better certs, workshops and competitions.
 
The new IGNITE will blow your mind..
 
On a lighter note. The Water Commision building was 5ft under water.. Hope they liked that big bowl of karma stew..
August 28, 2011 · Posted in Uncategorized  
　　　　

Wed: Front Squats

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Summer is here! Thank God!.. Looking forward to more sun and heat this week.. Please remember with the heat comes more sweat!.. Please make sure to drink lots of water, bring a towel to wipe your sweat, and clean and sanitize your mess after the WOD..
  
WOD:
 
Front Squat
  • 3 – 3 – 3
 
Met-Con
5 Rounds of
  • 6 Hang squat cleans 115/75
  • 10 Ringdips
May 31, 2011 · Posted in Uncategorized, WOD  
　　　　

Tuesday:

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The Estevez clan after this past weekend’s Mud Run!!

 
WOD:
  
3 – SuperSet’s
  • 30 second L-sit hold
  • 5 Front Squats
Met-Con
  • 50- Swings 53/35 (American)
  • 10-Front squats 185/105
  • 40- Swings
  • 8- Front squats
  • 30- Swings
  • 6- Front squats
  • 20- Swings
  • 4- Front squats
  • 10- Swings
  • 2- Front squats
 **Barbells for Boobs Breast Cancer Fund Raiser Workout Wed October 27th All Day.. $35 Participation Fee, http://barbellsforboobs.com/  **
October 4, 2010 · Posted in Uncategorized  
　　　　

Fundraiser Movie Screening

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Come down and support Kung Fu Jim and their fundraiser.
  
Time – Sunday October 3rd 2:00 – 6:00
Movie at – 4:15
 
FREE!!
Please make donations
October 2, 2010 · Posted in Uncategorized  
　　　　

Thursday- Active Rest

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Happy Birthday Nick!

WOD:

3 rounds of: 30 seconds of work 15 seconds of rest

10 Stations:

1- battleropes

2- tire flip

3- sled drag

4-plank

5-jumprope

6- KB swing

7- sandbag squat clean

8- agility ladder

9- farmer walk

10- L-sit

September 22, 2010 · Posted in Uncategorized  
　　　　

Tuesday: Full Body Do It All!

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Who’s that hiding behind the KB!
 
WOD:
  
Skill
  • 5x- Rope climbs
or
  • 15x- lay back climbs
Tabada- sit ups
 8 intervals 20 seconds on 10 seconds rest
 
  
Deadlift
  • 5-5-5
* stay light (no heavier than 60% 1 rm) warm up for workout
 
MET-CON
21-15-9
  • Deadlift 225/155
  • Pull-up
*Stay with a weight you can complete the workout in less than 10 minutes
September 20, 2010 · Posted in Uncategorized  
　　　　

Monday: Snatch

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WOD:
  
Overhead Squats
  • 3-3-3-3-3
  
Met-Con
5 rounds of
  • 200m run
  • 10 Hang power snatch (135/95) —– VIDEO
  • 10 burpees
September 19, 2010 · Posted in Uncategorized