WODs and Blogs

February 20, 2019

Bench Press

3-3-3-3-3

For time (9 minute CAP)

21-15-9

-Strict Pull-ups

-DB PWR Cleans @ 50/35

January 31, 2019

5 Rounds for Quality (Weight)

5-Bench Press

10-Bent Over Rows

10-DB Lat Raises

20 MAX Effort Pulls on the Rower
 

January 15, 2019

Bench Press

10-2-2-2-2-2-10

*superset with 5 Ring Dips

For MAX Calories

1 minute on the Air Assault Bike
 

December 24, 2018

Bench Press

3 rep MAX

For time (9 minute CAP)

21-15-9

-Deadlifts @ 225/155

-Burpees over the bar

December 13, 2018

5 Rounds for quality (weight)

5-Bench Press

10/10-DB Bent Over Row

10-Ring Push-ups

10/10-DB Curls

November 29, 2018

6 Rounds for Quality (Weight)

6-Bench Press

4-Weighted Pull-ups

4-Weighted Dips

2-Ring Muscle ups (RX+)

November 15, 2018

6 Rounds for Quality (weight)

2-Bench Press

10-Bent over rows

10-DB Curls

October 25, 2018

Bench Press

10-10-10-10-10

*superset with MAX reps barbell curls

October 5, 2018

Bench Press

1 rep MAX

4 Rounds for time (12 minute CAP)

20-Burpees

Row/Bike 20 Calories

September 20, 2018

8 Rounds for quality (weight)

4-Bench Press

8/8-DB Curls

8-DB Front Raises

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