Here is today's #WOD! #STRENGTH Bench Building to a 6 rep #METCON 2 Rounds **16 min cap 20 No Push Rebounding Burpees 10 Russian KB Swings @53/35 — Rest 2-3 minutes — 2 Rounds 15 No Push Rebounding Burpees 15 Russian KB Swings @53/35 — Rest 2-3 minutes — 2 Rounds 10 No Push Rebounding Burpees 20 Russian KB Swings @53/35 Coaches Challenge KB @70/53 #missionaccomplished Nice work today, don’t forget to track your progress and check in on Facebook or post your pictures and video

Here is today's #WOD! #STRENGTH Above the Knee Power Snatch Building to a 3 rep #METCON Jackie For Time 1k Row 50 BB Thrusters 30 Pull-ups #missionaccomplished Nice work today, don’t forget to track your progress and check in on Facebook or post your pictures and videos on Instagram. Follow @blackironcf and tag us with the hashtags #blackironcf Happier. Healthier. Your friends at BICF

Here is today's #WOD! #STRENGTH Back Squat: Building to a 9 rep #METCON 3 Rounds **15 minute cap 15 Box Jumps @24/20" 9 Single Arm Hang DB Snatches @35/20 12 DB Box Step Overs @24/20” 9 Single Arm Hang DB Snatches 3 Wall Walks Coaches Challenge DB @50/35 Wall Walk—>30ft Handstand walk #missionaccomplished Nice work today, don’t forget to track your progress and check in on Facebook or post your pictures and videos on Instagram. Follow @blackironcf and tag us with the hashtags

Here is today's #WOD! #METCON For Time 50 Burpees over DB 42 alt. DB Snatches @50/35 34 Pull-ups 26 Box Jumps Over @24/20" 1 Mile Run 26 Burpees over DB 34 alt. DB Snatches 42 T2B 50 DB Box Step Overs #missionaccomplished Nice work today, don’t forget to track your progress and check in on Facebook or post your pictures and videos on Instagram. Follow @blackironcf and tag us with the hashtags #blackironcf Happier. Healthier. Your friends at BICF

Here is today's #WOD! #Strength Muscle Snatch: 4-5 mins working on Doubles and Triples Power Snatch + OHS w/5 second pause: Building on weight #METCON Running Clock AMRAP5 3 WBs @20/14# 2 Hand Release Push-ups 1 Clean @135-155/95-105 Into, AMRAP5 4 WBs @20/14# 3 Hand Release Push-ups 2 Cleans Into, AMRAP5 5 WBs @20/14# 4 Hand Release Push-ups 3 Cleans Coaches Challenge BB @185/115 #missionaccomplished Nice work today, don’t forget to track your progress and check in on Facebo

Here is today's #WOD! #Strength Weighted Sit-ups: x12-15 reps + Side Plank Dumbbell Powell Raise: x8 reps (each side) + Ring Support Plank Hold: :30-:60 seconds x4 Rounds #METCON AMRAP 12 8 DB Renegade Rows @35/20# 8 No Push DB Burpee (DL) 16 Seated Plate Russian Twist 8 No Push Burpees onto Plate (W/O DB) 8 Cal Row Into, 400m Farmer Carry (DB or KB) @50-53/35 #missionaccomplished Nice work today, don’t forget to track your progress and check in on Facebook or post your pictu

Here is today's #WOD! #Strength Back Squat: 12 sets x1 rep (building in weight) + **With Remaining Time Drop sets @85%: 2 sets x3 reps #METCON 10 Rounds (1 min on/:30 sec off) **till completion 25 DUs 25ft DB Front Rack Lunges @35/20# 5 DB Devil Presses #missionaccomplished Nice work today, don’t forget to track your progress and check in on Facebook or post your pictures and videos on Instagram. Follow @blackironcf and tag us with the hashtags #blackironcf Happier. Healthier

Here is today's #WOD! #Strength Strict Press: Build to a heavy 5 rep & 1 Rep + Drop set @85% of 1 rep: 3 sets x1 rep (1 min rest between) + Drop set @90 of 5 rep: 1 set x5 reps #METCON AMRAP 13 800m/700mRow Into, 10 Deadlifts @95-115/65-80# 8 Strict Pull-ups 10 Push Presses #missionaccomplished Nice work today, don’t forget to track your progress and check in on Facebook or post your pictures and videos on Instagram. Follow @blackironcf and tag us with the hashtags #blackiron

Here is today's #WOD! #Strength Clean Complex; Athletes Choice Above the Knee Clean + Below the Knee Clean + Clean — or — Clean + Below the Knee Clean + Above the Knee Clean : Building to a heavy for day #METCON 3 Minute Clock 100m Run 30 Thrusters @BB Max: Burpee Box Jumps @24/20" — Rest 3 mins — 3 Minute Clock 150m Run 23 Thrusters @75/55 Max: Burpee Box Jumps @24/20" — Rest 3 mins — 3 Minute Clock 200m Run 16 Thrusters @95/65# Max: Burpee Box Jumps @24/20” **Box Facing #mi

Here is today's #WOD! #Strength Back Squat: Building to a heavy 3 rep + Drop set @90% x5 reps + Drop set @83-85% x7 rep **not looking for a 3 rep max **building to a heavy feel #METCON For Time 24 KB Swings @53/35 24 No Push Burpees Rebounding Burpees (over BB) — Rest 1 minute — 2 Rounds 12 Power Snatches @75/55 12 No Push Burpees Rebounding Burpees (over BB) — Rest 1 minute — 4 Rounds 7 OHS @95/65 7 No Push Burpees Rebounding Burpees (over BB) Coaches Challenge KB @70/53 #mi

Here is today's #WOD! #Strength Clean & Jerk: Build to a heavy for the day #METCON 21-15-9 Push Press @95/65 Air Squat (x2 reps) (42-30-18) — Rest 2 Minutes — 12-9-6 Hang Squat Cleans @135/95 HSPUs Coaches Challenge Push Press @135/95 Hang Cleans @155/105 Strict HSPUs #missionaccomplished Nice work today, don’t forget to track your progress and check in on Facebook or post your pictures and videos on Instagram. Follow @blackironcf and tag us with the hashtags #blackironcf Hap

Here is today's #WOD! #Strength 5 Rounds (NFT) (constant) 5-7 Bench Press (building “or” across) 100ft Sled Drag (backward walk) (heavy) 5-7 Slam Balls 100ft Suitcase Carry (each) (KB “or” DB) #METCON 5 Rounds “Row" 300m—R/—1:1-250m—R/1:1—200m-R/1:1— 150m—R/1:1—200m—R/1/2—250m—R/1/2—300m “or” 5 Rounds “Bike” 24/20—R/—1:1-20/17—R/1:1—16/12-R/1:1— 12/10—R/1:1—16/12—R/1/2—20/17—R/1/2—24/20 #missionaccomplished Nice work today, don’t forget to track your progress and check in on