WOD
[ Workout Of The Day ]

23 SEPTEMBER 2017

CrossFit

Bench Mark WOD
"FIGHT GONE BAD"
EMOM (3 Rounds)
M1: Wall Balls S: 20/14
M2: Sumo Deadlift High Pull S: 75/55 
M3: Box Jump S: 24/20,
M4: Push Press
M5: Row for Calories
M6: Rest

IGNITE

Bench Mark Workout
25 Minute Cap 
50 Pull ups
50 V-ups
50 Bi Torpedo Plank Row
50 Body Weight Lunges
50 Torp Swings
50 Med Ball Cleans
50 Bi-Torpedo Push Press
50 Bear Hug Squats
50 Burpees
50 Jump Touches

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22 SEPTEMBER 2017

CrossFit

Strength
Segmented Clean Deadlift
@3131; 2 Reps; 5 Sets; Rest 2 minutes

WOD
AMRAP 9
7 Power Clean S: 135/95
7 Pull-Ups 
7 V-Ups 

IGNITE

IGNITE Strength
Ball Goblet Squats
5x8 @ 32x1 Tempo
rest :60-:90 sec btw sets

Workout
AMRAP 6
30 Mtn Climbers
20 Alt Single Arm Torp Snatches
10 Egg Rolls

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21 SEPTEMBER 2017

CrossFit

Skill
Rope Climb
WOD
EMOM 24
M1: Rope Climb
M2: Deficit Push-Ups 
M3: Jump Rope
M4: Supine Toe Reach

IGNITE

IGNITE Strength
5rds
A1- 8 Single Arm Overhead Torpedo Lunges (L)
A2- 8 Single Arm Overhead Torpedo Lunges (R)
A3- 8 Torpedo Swings
-rest 2 minutes btw sets-

Workout
AMRAP 6
8 Jump Squats
8 Frog Hops
16 Push Ups

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20 SEPTEMBER 2017

CrossFit

Strength
Every 2 Minutes for 10 Minutes
Build to Perfect:
1 Cluster 

WOD
FOR TIME
25 Wall Balls
200 Meter Run
20 Wall Balls
400 Meter Run
15 Wall Balls
600 Meter Run
10 Wall Balls
800 Meter Run
5 Wall Balls

IGNITE

Workout
AMRAP 18 "Roller Coaster"
5-10-15-10-5-10-15-10...
Pull-ups
Torpedo Thrusters
Torpedo USSU
:sec in Hollow Hold

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19 SEPTEMBER 2017

CrossFit

Skill
Toes to Bar
WOD
AMRAP 12
10 Toes to Bar
10 Lying Back Extension
20 Mountain Climbers
-then-
100 Meter Kettlebell Front Rack Carry x3

IGNITE

Workout
3 Rounds :30 On - :30 Off
M1- lateral ball overs
M2- mtn climbers
M3- Floor Press + Flutter Kicks (3+10)
M4- Ball Rainbows
-Rest 2:30-

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18 SEPTEMBER 2017

CrossFit

Strength
ROUNDS
10 Second Hold S: Chest to Bar
6 1/2 Kneeling bottoms up Kettlebell Press/arm 
6 Clamshell Plank/side

WOD
4 Rounds
7 Kettlebell Snatch (non dominate) 
14 Alternate Kettlebell Reverse Lunge 
7 Kettlebell Snatch (domante) 
14 Alternate Kettlebell Lunge
300 Meter Row
Rest 2 minutes

IGNITE

Workout
AMRAP 18
100 Flutter Kicks
80 Air Squats
60 Plank Shoulder Touches
40 AbMat USSU
20 AbMat Back Extentions

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