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 … Continue reading CrossFit Ignis Programming – Wk of Jan 14th
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 … Continue reading CrossFit Ignis Programming – Wk of Jan 7th
The Open is upon us!!
Are you ready to experience the most magical time at the box?!? It's a time for stepping out of that comfort zone, for hitting new PR's and for cheering on and being cheered for like never before. For our 4th year, we are bringing back "Friday Night Lights" and our Intramural Competition! If you’re relatively … Continue reading The Open is upon us!!
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 … Continue reading CrossFit Ignis Programming – Wk of 12/31
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 … Continue reading CrossFit Ignis Programming – Wk of Dec 24th
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, … Continue reading CrossFit Ignis Programming – Wk of Dec 17th
CrossFit Ignis Programming – Wk of Dec 10th
MONDAY Rx+ With a running clock, counting down from 25mins: 25 Wall Balls (20/14) 15 Push Presses (155105 lb.) 3 rounds 25 MB Cleans 10 MB Shuttle Sprints, 20m 3 rounds With time remaining of 25 min. perform AMRAP: 12 Wall Balls 9 Push Presses 12 MB Cleans 10 MB Shuttle Sprints Rx With a … Continue reading CrossFit Ignis Programming – Wk of Dec 10th
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 … Continue reading CrossFit Ignis Programming – Wk of Dec 3rd
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 … Continue reading CrossFit Ignis Programming – Wk of Nov 19th
New & Improved On Ramp at CrossFit Ignis!!
We're in the business of improvement. Here at CrossFit Ignis we are always working to not only improve our clients physical health but their overall experience too. So, when we started talking about our On Ramp program we asked ourselves how can we make it more accessible and more convenient for everyone? Introducing our "Accelerated On Ramp" Beginning … Continue reading New & Improved On Ramp at CrossFit Ignis!!
