Here is today's #WOD!


A. Weighted Pull-ups: 4 sets x4-6 reps

B. Strict Pull-ups: 2 sets x(max reps)

Rest 2 minute between attempts 


For Time

30 alt Hang DB CnJs @35/20

45 Air Squats 

60 Sit-ups

45 Box Step Overs @24/20” (no weight)

30 alt. DB Burpees 

45 Box Jumps

60 Sit-ups

45 Air Squats

30 S.A OH DB Lunges (alt. every 5 reps)

Coaches Challenge 

DB @50/35

Box Jumps @30/24"


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


Recent Posts

See All


Here is today's #WOD! HOME GYM EMOM x15 Min 1: :30 sec constantly varied push-ups Min 2: 10-15 T2B Min 3: alt 10-16 Jumping Lunges Notes: constantly varied push-ups: look for all reps to be in a diffe


Here is today's #WOD! HOME GYM Clean & Jerk: Build to a heavy single for the day Notes: 17 mins heavy for the day not looking for forced 1 RM think smaller jumps volume in attempts versus volume in we


HAPPY THANKSGIVING! Take some time to appreciate the ones you love and give thanks for all the blessings in your life. Happier. Healthier. Your friends at Black Iron CrossFit

© 2020 by Black Iron CrossFit    -   All Rights Reserved

  • Instagram
  • Facebook
  • YouTube
  • Twitter