WODs and Blogs

October 31, 2018

For time (9 minute CAP)

90-Alt DB Snatch @ 50/35

For time (9 minute CAP)

90-Burpees

Overhead Squat (18 minutes)

3 rep MAX

October 30, 2018

3 rounds for Reps

Power clean for 30 seconds, rest 30 seconds

Power clean for 25 seconds, rest 35 seconds

Power clean for 20 seconds, rest 40 seconds

Power clean for 15 seconds, rest 45 seconds

Power clean for 10 seconds, rest 50 seconds

There is no rest between rounds.

RX @...

October 29, 2018

"Helen" For time (15 minute CAP)

3 Rounds for time

400m Run

21-KB Swings @ 54/35

12-Pull-ups

Tabata (4 minutes)

L-Sit holds

October 26, 2018

AMRAP in 20 minutes (Rounds + reps)

5-C2B Pull-ups

10-Burpees over the bar

15-Thrusters @ 95/65

October 25, 2018

Bench Press

10-10-10-10-10

*superset with MAX reps barbell curls

October 24, 2018

5 Rounds for Quality (Weight)

4-Front Squats

8-Back Squats

12-Box Jumps

October 23, 2018

AMRAP in 32 minutes (Rounds + reps)

2/2-Turkish Get-ups @ 54/35

16-Push-ups

Row/Bike 32 Calories

October 22, 2018

Nancy

5 Rounds For time

(20 minute CAP)

Run 400m

15-Overhead Squats @ 95/65
 

October 20, 2018

5 Rounds for time

400m Run

200m Farmers Carry @ 50/35

100m DB Overhead Carry @ 50/35

October 19, 2018

For time

Run 5km

Join us at McCord Park for our Costume 5k Fun Run! Wear a costume and bring the family! See the event page for details.

https://www.facebook.com/events/1824115664373229/

Please reload

Featured Posts

For time (In Partners)

40-Squat Snatches @ 115/85

20-Synchronized Burpees

30-Squat Snatches @ 115/85

15-Synchronized Burpees

20-Squat Snatches @ 115/85

10-S...

Dynamic Duo

March 2, 2019

1/10
Please reload

Recent Posts

March 2, 2019

February 28, 2019

February 27, 2019

February 26, 2019

February 25, 2019

February 23, 2019

February 21, 2019

February 20, 2019

February 19, 2019

February 18, 2019

Please reload

Archive
Please reload

© 2019 by Black Iron CrossFit

  • White Facebook Icon
  • White Instagram Icon