WODs and Blogs

February 21, 2019

3 Rounds for time (15 minute CAP)

30-Wall Balls @ 20/14

10-PWR Snatch @ 135/95

(5-Ring Muscle-ups RX+)

Work up to a heavy single

PWR Snatch

February 8, 2019

Squat Curtis P's

1 Complex every 90 seconds for 10 Rounds

1-Squat Clean

2-Front Rack Lunges (L/R)

1-Jerk

15.3

AMRAP in 14 minutes (Reps)

7-Muscle ups

50-Wall Balls @ 20/14

100-Double unders

January 22, 2019

Practice for 10 minutes

-Kip, Pull-ups, Muscle ups, Rope Clmibs

For time (30 minute CAP)

50-Wall Balls @ 20/14

25-Alt DB Snatch @ 50/35

5-Ring Muscle Ups

40-Wall Balls @ 20/14

20-Alt DB Snatch @ 50/35

4-Ring Muscle Ups

30-Wall Balls @ 20/14

15-Alt DB Snatch @ 50/35

3-Ring Muscle...

January 14, 2019

4 Rounds for reps (3 minutes each)

10-Strict Pull-ups

25-Wall Balls @ 20/14

MAX REPS Deadlifts @ x2/1.5 BW

*resting 2 minute between rounds

Tabata (4 minutes)

-Flutter Kicks

December 20, 2018

Push Press

5 rep MAX

AMRAP in 10 minutes

20-Wall Balls @ 20/14

10-Burpee Box Jumps @ 24/20"
 

December 7, 2018

5 Rounds for time (25 minute CAP)

20-Wall Balls @ 20/14

15-Push-ups

10-PWR Cleans @ 155/105

2-Bar Muscle ups

November 10, 2018

"Holleyman"

30 Rounds For Time

5-Wall balls @ 20/14

3-Handstand push-ups

1-PWR Clean @ 225/155

November 1, 2018

5 Rounds for time (25 minute CAP)

60-Double unders

30-Wall Balls @ 20/14

10-Deadlifts @ 225/155

(3-Ring Muscle-ups RX+)

October 18, 2018

8 Rounds for time (24 minute cap)

8-Wall-Balls @ 20/14

8-Burpees

8-Alt DB Snatch @ 50/35

2-Ring Muscle ups

September 26, 2018

5 Rounds for reps (3 minutes each)

60-Double unders

MAX reps Wall Balls @ 20/14

*resting 2 minutes between rounds

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