CrossFit Ignis Programming – wk of Jan 21st

MONDAY Rx 100 Wall Balls (20/14 lb.) 50 Box Jumps (30/24 in.) 100-ft. Handstand Walk 50/35 Cal. Row FIT 75 Wall Balls 50 Low Box Jumps/Box Step Ups 100-ft. Bear Crawl 35/25 Cal. Row EXPRESS LANE - CF OPEN WOD PREP! "CF Open WOD 15.1" Part A: 9 Min AMRAP 15 Toes-to-Bars 10 Deadlifts 115/75 …

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CrossFit Ignis Programming – Wk of Jan 14th

MONDAY ALL Low Bar Back Squat 3-3-3-3-3 Then, EMOM 10: Russian KB Swings 53/35 Rx+: 22/20 reps Rx: 20/18 reps FIT: 18/16 reps EXPRESS LANE - CF OPEN WOD PREP! "CF Open WOD 14.1" 10 Min AMRAP 30 DUs 15 Power Snatches 75/55 lbs TUESDAY Rx+ Odd min.: Bike 0.3-mi Even min.: 12 DB Slams …

CrossFit Ignis Programming – Wk of Jan 7th

MONDAY Rx+ 30 Step-ups (70/53 lb.) 15 Alt. Turkish Get-ups 30/25 Cal. Bike 3 rounds Rx 30 Step-ups (53/35 lb.) 15 Alt. Turkish Get-ups 25/20 Cal. Bike 3 rounds FIT 20 Step-ups 10 Alt. Turkish Get-ups 20/15 Cal. Bike 3 rounds EXPRESS LANE - CF Open Prep "CF Open WOD 13.1" 17 Min AMRAP 40 …

CrossFit Ignis Programming – Wk of 12/31

MONDAY "Kalsu" Rx+ For time: 100 Thrusters (135/95 lb.) Every minute, perform 5 Burpees Rx For time: 100 Thrusters (115/75 lb.) Every minute, perform 5 Burpees FIT For time: 75 Thrusters Every minute, perform 3 Burpees/Kickbacks EXPRESS LANE - CF Open Practice!! "CFOpen WOD 12.2" 10 Min AMRAP 30 Snatches 75/45 lbs 30 Snatches 135/75 …

CrossFit Ignis Programming – Wk of Dec 24th

MONDAY "12 Days of Christmas WOD" Rx+ For time: 1 Rope Climb, full height 200m Run 3 Clean & Jerks 135/95 4 Front Squats 5 Burpees 6 Toes to Bar 7 Box Jumps 30/24 8 KB Swings 70/53 9 HSPU 10 Pistol Squats 11 Cals - any machine 12 DB Man Makers 50/45 - 35/25 …

CrossFit Ignis Programming – Wk of Dec 17th

MONDAY Rx+ 100-m Run 2 Hang Power Snatches (heavy) *Every round, add 100-m Run and 2 HPS As far as possible in 24 min. Rx 100-m Run 2 Hang Power Snatches (heavy) *Every round, add 100-m Run and 2 HPS As far as possible in 24 min. FIT 100-m Run 2 Hang Power Snatches (heavy) *Every round, …

CrossFit Ignis Programming – Wk of Dec 3rd

MONDAY Rx+ 4-6-8-10 and so on … Box Jumps (24/20 in.) Deficit Handstand Push-ups (45-lb. plates) Anchored Weighted Sit-ups (53/35 lb.) AMRAP 20 min. Rx 4-6-8-10 and so on … Box Jumps (24/20 in.) Handstand Push-ups Anchored Weighted Sit-ups (35/26 lb.) AMRAP 20 min. FIT 4-6-8-10 and so on … Box Step-ups Pike Push-ups Anchored …

CrossFit Ignis Programming – Wk of Nov 19th

MONDAY - FITNESS TEST #6 "Chewbacca" Rx+ 1-k Row 50 Wall balls (20/14 lb.) 50 Box Jumps (24/20-inch) 50 Ring Push-ups 50 KB Swings (24/16 kg.) 50 MB Cleans 1-k Row Rx 1-k Row 50 Wall Balls (20/14 lb.) 40 Box Jumps (24/20 in.) 30 Ring Push-ups 40 KB Swings (24/16 kg) 50 MB Cleans …

CrossFit Ignis Programming – Wk of 11/12

MONDAY Rx+ 15 Sumo Deadlift High Pulls (115/75 lb.) 25-ft. Handstand Walk 5 rounds *Every minute, perform 20 Plate Lateral Jumps (45-lb. plate) Rx 15 Sumo Deadlift High Pulls (95/65 lb.) 6 Box Around-the-Worlds 5 rounds *Every minute, perform 20 Plate Lateral Jumps (45-lb. plate) FIT 12 Sumo Deadlift High Pulls 8 Pike Around-the-Worlds 5 rounds …

CrossFit Ignis Programming – Wk of Nov 5th

MONDAY - FITNESS TEST #2 Rx Weightlifting 1RM Clean and Jerk Monostructural 1-mile Run FIT Weightlifting 3 RM Clean and Jerk Monostructural 1-mile Run TUESDAY Rx+ For total time: Buy-in: 2 min. Max Inverted Burpees 10 KB Power Snatches, alt. (70/53 lb.) 10 Over-unders 3 rounds Buy-out: 2 min. Max Weighted Sit-ups Rx For total time: …