CrossFit Ignis Programming – Week of Oct 16th

MONDAY Rx+ 2 rounds for max reps: Row AMCAP 3min Burpees AMRAP 2min Power Snatch (75/55lbs) AMRAP 1min Rx 2 rounds for max reps: Row AMCAP 3min Burpees AMRAP 2min Power Snatch (65/45lbs) AMRAP 1min FIT 2 rounds for max reps: Row AMCAP 3min Burpees AMRAP 2min Power Snatch AMRAP 1min EXPRESS 5 rounds: 10 … Continue reading CrossFit Ignis Programming – Week of Oct 16th

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CrossFit Ignis Programming – Week of Sept 25th

MONDAY Rx+ For time: 1-2-3-4-5-6-7-8-9-10 Hang Squat Snatch (185/135lbs) 10-9-8-7-6-5-4-3-2-1 Strict Weighted Pull Up Rx For time: 1-2-3-4-5-6-7-8-9-10 Hang Squat Snatch (155/115lbs) 10-9-8-7-6-5-4-3-2-1 Strict Weighted Pull Up FIT For time: 1-2-3-4-5-6-7-8-9-10 Hang Power Snatch 10-9-8-7-6-5-4-3-2-1 Strict Scaled Pull Up EXPRESS 5 rounds: 20 DB Lunges 50/35 10 Burpees TUESDAY Rx+ For time: 50 KB Thrusters … Continue reading CrossFit Ignis Programming – Week of Sept 25th

CrossFit Ignis Programming – Week of Sept 18th

MONDAY Rx+ For total time: 10 Thrusters (115/75lbs) 8 Thrusters (135/95lbs) 6 Thrusters (155/115lbs) 4 Thrusters (185/135lbs) 2 Thrusters (205/145lbs) Rest 5min 25 HSPU Rx For total time: 10 Thrusters (95/65lbs) 8 Thrusters (115/75lbs) 6 Thrusters (135/95lbs) 4 Thrusters (155/115lbs) 2 Thrusters (185/135lbs) Rest 5min 25 HSPU FIT For total time: 10 Thrusters 8 Thrusters … Continue reading CrossFit Ignis Programming – Week of Sept 18th

CrossFit Ignis Programming – Week of Sept 4th

MONDAY - 10am Labor Day WOD Rx+ "Quick and the Dead" 3-9-15-21-15-9-3 reps for time: Deadlift 225/165 Box Jumps 30/24 Rx "Quick and the Dead" 3-9-15-21-15-9-3 reps for time: Deadlift 205/145 Box Jumps 24/20 FIT "Quick and the Dead" 3-9-15-15-9-3 reps for time: Deadlift Box Jumps/Step Ups TUESDAY Rx+ For total time: 25 Unbroken Double … Continue reading CrossFit Ignis Programming – Week of Sept 4th