Here is today's #WOD!


HSPUs: Kipping

Option 1

5 sets x10 reps (unbroken reps)

Option 2

7 sets x7 reps (UB)

Option 3

10 sets x5 reps (UB)

Option 4

16 sets x3 reps (UB)


  • completing as fast as possible with unbroken sets only

  • resting as needed to complete required sets

Option 5

Supinated Grip Bench Press: 4 sets x7 reps

Wide Grip Inverted Rows: 3-4 sets x8-12 reps

(weighted for those with 12 reps at ease)


Interval Stations

Station 1: :15 sec Pull-ups

Station 2: :30 sec DB Devil Presses @35/20

Station 3: :45 sec DUs

Station 4: :60 sec Cal Row

x4 rounds

*Rest 3 minutes between rounds

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

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