Here is today's #WOD! #STRENGTH Strict Ring Dips: 4 sets x(-2) reps w/3 sec pause @bottom + RDL: 3 sets x14 reps @50% + Russian KB Swings: 2 sets x7 (heavy) (legs and hips only, arms are only used to hold KB, allow shoulders and arms to moved freely while focusing on firing legs and hips to full extension #METCON For Time 25 DUs/50 singles 50 DB Hang DB Power Cleans @35/20 25 DUs/50 singles 50 Burpees 25 DUs/50 singles 50 DB Renegade Rows 25 DUs/50 singles 50 No Push Burpee

Here is today's #WOD! #STRENGTH Clean & Jerk: Build to a heavy single for the day #METCON 20 Rounds 2 Front Squats @135/95 4 HSPUs 6 T2B Coaches Challenge BB @165/110 #missionaccomplished Nice work today, don’t forget to track your progress and check in on Facebook or tag us in your pictures and videos on Instagram. Follow @blackironcf and tag us with the hashtag #blackironcf Happier. Healthier. Your friends at Black Iron CrossFit

Here is today's #WOD! #STRENGTH Supinated Grip Inverted Rows: x8-12 Reps + :40-:60 sec Banded Plank Hold + 15 Weighted Sit-ups x4 Rounds Rest 2 mins between #METCON 4 Rounds 18/15 Cal Row 3 Wall Walks 12 DB Lunges @35/20 6 DB Thrusters Rest 1 min between (two Dbs) Coaches Challenge DBs @50/35 #missionaccomplished Nice work today, don’t forget to track your progress and check in on Facebook or tag us in your pictures and videos on Instagram. Follow @blackironcf and tag us wit

Here is today's #WOD! #STRENGTH OHS: Building to a 5 RM Option 2: Snatch Balance: Building to a heavy 4 rep and 2 rep #METCON :30 second Stations Station 1: Cal Bike Station 2: Hang Clean & Jerks @75/55 Station 3: Burpee Touches (6” target) Station 4: Box Step-ups @24/20” Rest 3 mins between x4 Rounds Coaches Challenge BB @95/65 Box Step-ups—>Pistols #missionaccomplished Nice work today, don’t forget to track your progress and check in on Facebook or tag us in your pictures a

Here is today's #WOD! #STRENGTH A. Strict Pull-ups: 2 sets x(max) reps (resting 2 mins between) B. Kipping Pull-ups: 2 sets x(-2) reps (resting 2 mins between) (kipping only, no butterfly) Option 2 (A & B): Bent Over BB Rows: 4 sets x8 reps + Hanging Scap Squeezes: 4 sets x8 reps C. Deadlift: Build to a heavy 7 reps #METCON AMRAP 5 Ascending Ladder: 3-5-7-9-etc.-etc. Wallballs @20/14 Russian KB Swings @53/35 Box Jumps @20” (all) Coaches Challenge WBs @30/20 KB @70/53 #mission

Here is today's #WOD! #STRENGTH Front Squats: Building to a 5 RM #METCON 3 Rounds @80% 500m Row 12 Push-ups 12 Weighted Sit-ups 6 Power Snatches @95-115/63-85 Rest 3 mins between rounds Coaches Challenge Push-ups—>HSPUs BB @135-155/95-105 #missionaccomplished Nice work today, don’t forget to track your progress and check in on Facebook or tag us in your pictures and videos on Instagram. Follow @blackironcf and tag us with the hashtag #blackironcf Happier. Healthier. Your fri

Here is today's #WOD! #STRENGTH Thrusters Building to a 5RM Wide Grip Inverted Rows: 3-4 sets x8-12 reps (weighted for those with 12 reps at ease) #METCON 8 Minute Clock Ascedngn Ladder: 2.4.6.8.etc.etc T2B/Knee Tucks alt DB Snatch + OH Lunge @@35/20 Coaches Challenge DB @50/35 Notes: DB Complex: complete a DB Snatch and perform and OH Lunge stepping forward with the opposite foot completing a contralateral single arm Overhead lunge #missionaccomplished Nice work today, don’t

Here is today's #WOD! #STRENGTH Banded Pallof Press: 4 sets x12 reps (complete both sides) + Single Arm Weighted Suitcase Hold: 4 sets x1 Minute (complete both sides) + Ring Support Plank Hold: 4 sets x:40-:60 sec (wrist externally rotated) #METCON AMRAP 14 300m Row 15 Single Arm DB Push Press (left) @35/20 12 Box Jumps @24/20” 15 Single Arm DB Push Press (right) 12 Box Step Ups (no weight) Coaches Challenge DB @50/35 #missionaccomplished Nice work today, don’t forget to tra

Here is today's #WOD! #STRENGTH Clean Complex: 3 Power Cleans + 3 Power Cleans below the Knee + 3 Cleans Above the Knee (power or squat): Building to a heavy for the day #METCON EMOM x 15 Min 1: 4-6 Pull-ups + 20 DUs + 4-6 Pull-ups Min 2:10 DB Devil Devil Presses @35/20 Min 3: 4-6 Weighted Ring Dips + 6-8 Kipping Dips Option 2 Min1: 6-8 Hanging Scap Squeezes & 4-6 Kips Min 3: 6-8 Close Grip Push-ups + 6-8 Burpees Coaches Challenge DB @50/35 Pulll-ups—>C2B Banded Devil Press

Here is today's #WOD! #STRENGTH A. Option 1: HSPUs: 3 sets x(-2) reps Strict + (-2) reps kipping Option 2: A1. Bench Press: 5 sets x8 reps + A2. 1-3 Negative HSPUs: x4 sets B. S.A Seated Arnold Presses: 3 sets x8 reps (each) #METCON 3 Rounds 30/25 Cal Row 8 Wallballs @20/14 13 Sit-ups 8 Deadlifts 3 OHS @95-115/6585 --Rest 3 mins between rounds Coaches Challenge Weighted Lunges—BW Pistols BB @135/95 OHS —> Squat Snatches #missionaccomplished Nice work today, don’t forget to tr

Here is today's #WOD! #STRENGTH Option 1: Snatch Grip Deadlift + Power Snatch + Snatch (power or squat) Option 2: Snatch Pull + Power Snatch + Squat Snatch #METCON AMRAP 12 @80% 21-15-9 KB Swings @53/35 3Xs DUs (63-45-27) No Push Burpees Coaches Challenge KB @70/53 #missionaccomplished Nice work today, don’t forget to track your progress and check in on Facebook or tag us in your pictures and videos on Instagram. Follow @blackironcf and tag us with the hashtag #blackironcf Ha

Here is today's #WOD! HOME GYM EMOM x15 Min 1: :30 sec constantly varied push-ups Min 2: 10-15 T2B Min 3: alt 10-16 Jumping Lunges Notes: constantly varied push-ups: look for all reps to be in a different hand position than prior rep every rep change hand, arm position get creative, have some fun no more than attempts on T2B/Knee Tucks for those who have T2B but limited on reps, complete max T2B and finish remain reps as knee tucks those without a hanging surface, complete as

Here is today's #WOD! HOME GYM Clean & Jerk: Build to a heavy single for the day Notes: 17 mins heavy for the day not looking for forced 1 RM think smaller jumps volume in attempts versus volume in weight make sure to rest between attempts not complete for time 8 Rounds 8 Sit-ups 8 Lying knee tucks 8 Lying leg raises 8 Swimmer kicks 8 Hollow rocks :08 sec Hollow holds Rest 1-2 mins between rounds Running Clock EMOM x12 Rounds M1: 200m Run M2: 8-12 Kipping Pull-ups M3: 250/200

Here is today's #WOD! HOME GYM OHS: Building to a heavy 5 rep Option 2 Snatch Balance: Building to a heavy 4 rep and 2 rep (no misses) (+ THE WOD BELOW) BODY-WEIGHT/FAMILY a. Belly Lying: Lying Y Raises: 3 sets x15 reps (rest 1 minute between) Lying T Raises: 3 sets x15 reps (rest 1 min between) Lying W Raises: 3 sets x10 reps w/1 sec pause @top (rest 1 minute between) Running Intervals Every 3 Minutes Complete 400m Run X6 Rounds #missionaccomplished Nice work today, don’t fo

Here is today's #WOD! HOME GYM Pull-ups: strict x(2) reps + kipping the same amount of reps completed by strict pull-ups x4 sets (2-3 mins between sets) 5 Rounds 5 Glute Bridges 5 Single Leg Glute Bridges (each) 15 Hollow Rocks For Time 30 KB Swings @53/35 27 T2B 24 KB Swings 21 T2B 18 KB Swings 15 T2B 12 KB Swings 9 T2B 6 KB Swings 3 T2B BODY-WEIGHT/FAMILY 5 Rounds 5 Glute Bridges 5 Single Leg Glute Bridges (each) 15 Hollow Roxks For Time 30 Plank Toes Touches 27 Burpees 24

Here is today's #WOD! HOME GYM Front Squat: Building to a heavy 5 rep for the day For Time 1k Run 65 Push-ups 30 alt Hang DB Snatches @35/20 65 Box Jumps 100 Air Squats Coaches /Challenge DB @50/35 BODY-WEIGHT/FAMILY For Time 1k Run 65 Push-ups 30 Broad Jumps 65 No Push Burpees 100 Air Squats #missionaccomplished Nice work today, don’t forget to track your progress and check in on Facebook or tag us in your pictures and videos on Instagram. Follow @blackironcf and tag us with

Here is today's #WOD! HOME GYM a. Deadlift: build to a heavy 7 rep + Superset Drop sets performed as RDLs @50% of @: 2 sets x14 reps + Russian KB Swings @heavy: 2 sets x7 reps b. 3 Rounds 15 BB OHS (45/35#) 15 Push-ups 15 Box jumps over @24/20" BODY-WEIGHT/FAMILY a. 3 Rounds 15 No Push lateral hops burpees 30 Cossack Squats 15 Jumping knee tucks 15 Kang squats 150m Backward run #missionaccomplished Nice work today, don’t forget to track your progress and check in on Facebook

Here is today's #WOD! HOME GYM a. Pull-ups: 2 sets x(-2) reps (resting 2 mins between) Strict Pull-ups: 2 sets x(max) reps (resting 2 mins between) b. AMRAP 9 9 Ring dips/Close grip push-ups 12 Front rack lunges @95/65 30 DUs BODY-WEIGHT/FAMILY a. 8 Rounds 8 Sit-ups 8 Lying knee tucks 8 Lying leg raises 8 Swimmer kicks 8 Hollow rocks :08 sec Hollow holds Rest 1-2 mins between rounds b. 4 Rounds 10yd Run down & back 20yd Run down & back 30yd Run down & back 40 Air squats 30yd

Here is today's #WOD! HOME GYM a. Split Squats: 4 sets x8 reps (each) Notes: building in weight or across b. Cossack Squats: 4 sets x18 reps Notes: alternating reps 16 total Tabata :20 sec on /:10 sec transition BB Thrusters Hollow Rocks BB Romanian Deadlifts No Push Burpees over the BB x32 Rounds BODY-WEIGHT/FAMILY a. Belly Lying: Lying Y Raises: 3 sets x15 reps (rest 1 minute between) Lying T Raises: 3 sets x15 reps (rest 1 min between) Lying W Raises: 3 sets x10 reps w/1

Here is today's #WOD! HOME GYM a. Strict HSPUs: 30 Reps (3 min cap) + b. Kipping: 30 Kipping HSPUs (2 min cap) + c. Complex: 5-10 Close Grip Push-ups + 2-3 Wall Walks x3 sets Rest 2-3 mins between sets AMRAP 14 15/12 Cal Row “ or” 18/15 Cal Bike 8 T2B 7 Weighted Box Step Overs @24/20” 6 Hang Power Cleans (heavy) Notes: step overs would preferably be with two DBs, adjust as needed to simulate a weight step over full extension on the box is not required weight should be challe