WODs and Blogs

January 24, 2019

Strict and for time (30 minute CAP)

10-Pull-ups

20-Push-ups

30-Air squats

Row 2,000 m

15-Pull-ups

30-Push-ups

45-Air squats

Row 1,000 m

20-Pull-ups

40-Push-ups

60-Air squats

Row 500 m

January 19, 2019

Angie (30 minute CAP)

For time

100-Pull-ups

100-Push-ups

100-Sit-ups

100-Squats

August 16, 2018

CT (30 minute CAP)

5 Rounds for time

(1) Round of DT

12-Deadlifts @ 155/105

9-Hang PWR Cleans @ 155/105

6-Push Jerks @ 155/105

(3) Rounds of Cindy

5-Pull-ups

10-Push -ups

15-Air Squats

July 24, 2018

For time (30 minute CAP)

50-40-30-20-10

-Air Squats

-Double unders

-Sit-ups

*with 15-Pullups after each round

June 30, 2018

Hotshots 19

6 Rounds for time

30-Air Squats

19-PWR Cleans @ 135/95

7-Strict Pull-ups

Run 400 meters

June 18, 2018

Chelsea

EMOM for 30 minutes

5-Pull-ups

10-Push-ups

15-Air Squats

*scored by total rounds

May 26, 2018

Murph For time

Run 1-Mile

100-Pull-ups

200-Push-ups

300-Air Squats

Run 1-Mile

*with a 20/14# vest on

May 19, 2018

8 Rounds for time (32 minute CAP)

8-Toes to Bar

8-KB Swings @ 54/35

16-Air Squats

32-Double Unders

May 12, 2018

Barbara

5 Rounds for time

20-Pull-ups

30-Push-ups

40-Sit-ups

50-Air squats

*rest 3 minutes between rounds

May 7, 2018

The Chief Max rounds in 3 minutes

3-PWR Cleans @ 135/95

6-Push-ups

9-Air Squats

*Rest 1 minute. Repeat for a total of 5 cycles.

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