top of page


Here is today's #WOD!


3 Minutes ON/2 minutes OFF

8/6 Cal Bike

6 DB Push-up + Renegade Row

8 DB Box Step Overs @24/20" (35/20)

6 Deadlifts @155-185/105

Max Wall Squat Hold with Remaining Time

x5 Rounds


DB Complex: 1 push-up + 1 Renegade Row

* alt rowing side after every push-up

* total of 6 push-ups and 3 renegade rows on each side

Coaches Challenge

DBs @50/35

BB @225/155

Todays #3100rep challenge movement is...

100 Alt Superman

Stay positive and have fun! You are on your way to a happier, life.

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

7 views0 comments

Recent Posts

See All
  • Instagram
  • Facebook
  • YouTube
  • Twitter
bottom of page