CrossFit Ignis Programming – Wk of Oct 29th

MONDAY Rx+ For time: 10 Legless Rope Climbs 30 DB Slams 50/35 30 Burpees to Jumping Pull-ups 60 KB Alt. Power Snatches (70/53 lb.) 30 Inverted Ring Rows 30 Over-the-Shoulder Sandbag Tosses 150/100 500m run Rx For time: 10 Rope Climbs 30 DB Slams 40/25 30 Burpees to Jumping Pull-ups 60 KB Alt. Power Snatches …

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CrossFit Ignis Programming – Wk of Oct 22nd

MONDAY Rx+ For time: 10 Wall Climbs 20 Strict Handstand Push-ups 30 Parallette Pass-Throughs 40 Pull-ups 50 Box Jump-overs (24/20 in.) 60 Hip Extensions 70 Double-unders Rx For time: 10 Wall Climbs 20 Handstand Push-up 30 Parallette Pass-Throughs 40 Pull-ups 50 Box Jump-overs (24/20 in.) 60 Russ. KB Swings 70/53 70 Double-unders FIT For time: …

CrossFit Ignis Programming – Wk of Oct 15th

TUESDAY ALL For time: 800-m Run 4 min. Rest 400-m Run 2 min. Rest 200-m Run WEDNESDAY Rx For time: 7 Bar Muscle-ups 7 Chest-to-Bar Pull-ups 7 Chin-Over-Bar Pull-ups 21 Thrusters 5 Bar Muscle-ups 5 Chest-to-Bar Pull-ups 5 Chin-Over-Bar Pull-ups 15 Thrusters 3 Bar Muscle-ups 3 Chest-to-Bar Pull-ups 3 Chin-Over-Bar Pull-ups 9 Thrusters Men: 95 …

CrossFit Ignis Programming – Wk of 10/8

MONDAY Rx+ For time: 50 KB Suitcase Deadlifts (L) 25 Single-Arm OH Lunges (R) 200-m Single-Arm Farmers Carry (R) 1200-m Run 25 Single-Arm OH Lunges (L) 200-m Single-Arm Farmers Carry (L) 50 KB Suitcase Deadlifts (R) Kettlebell Load: 70/53 lb. Rx For time: 50 KB Suitcase Deadlifts (L) 25 Single-Arm OH Lunges (R) 200-m Single-Arm …

CrossFit Ignis Programming – Wk of Oct 1st

MONDAY Rx+ 25 Pull-ups 50 Hang Power Snatches (135/95 lb.) 75 Wall Balls (20/14 lb.) Rest 2 min. 75 Wall Balls 50 Hang Power Snatches 25 Pull-ups Rx 25 Pull-ups 50 Hang Power Snatches (115/75 lb.) 75 Wall Balls (20/14 lb.) Rest 2 min. 75 Wall Balls 50 Hang Power Snatches 25 Pull-ups FIT 20 …

CrossFit Ignis Programming – Wk of Sept 24th

MONDAY Rx 10 rounds for time: 10 x 20-m Shuttle Runs 10 KB Swings (24/16 kg) 10 KB Single-Arm Shoulder-to-Overheads FIT 10 rounds for time: 8 x 20-m Shuttle Runs 8 KB Swings 8 KB Shoulder-to-Overheads TUESDAY Rx+ 12 Burpees 12 KB Goblet Squats (70/53 lb.) 12 Weighted Lateral Step-ups AMRAP 15 min. Rx 12 …

CrossFit Ignis Programming – Wk of Sept 17th

MONDAY Rx+ For total time: 50 Front Squats @ BW Every time you put the barbell down, perform 6 Burpees. Rest 2 min. 40 Front Squats @ BW + 20/10 lb. Every time you put the barbell down, perform 6 Burpees. Rx For total time: 50 Front Squats @ 3/4 BW Every time you put …

CrossFit Ignis Programming – Wk of Sept 10th

MONDAY Rx+ 10 Deadlift (225/155 lb.) 10 Toes-to-bar 2 Rounds With time remaining of 5 min perform AMRAP Calories Bike 3 Rounds Rx 10 Deadlift (185/135 lb.) 10 Toes-to-bar 2 Rounds With time remaining of 5 min perform AMRAP Calories Row 3 Rounds FIT 10 Deadlift 10 Wall Lying Hands to Toes 2 Rounds With time …

CrossFit Ignis Programming – Wk of Sept 3rd

MONDAY - LABOR DAY HERO WOD "Saman" 8 Rounds for Time: 13 Deadlifts (185/125 lb) 17 Wall Balls (20/14 lb) 400 meter Run TUESDAY Rx+ 30 sec. Air Bike 30 sec. Rest 30 sec. Box Jumps (24 in.) 30 sec. Rest 30 sec. KB Hang Power Cleans (70/53 lb.) 30 sec. Rest 6 rounds Rx …

Protected: CrossFit Ignis – Competition Club Programming – Wk of Aug 27th

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