Here is today's #WOD!


5 Rounds (NFT) (constant)

5-7 Bench Press (building “or” across)

100ft Sled Drag (backward walk) (heavy)

5-7 Slam Balls

100ft Suitcase Carry (each) (KB “or” DB)


5 Rounds “Row"

300m—R/—1:1-250m—R/1:1—200m-R/1:1— 150m—R/1:1—200m—R/1/2—250m—R/1/2—300m


5 Rounds “Bike”

24/20—R/—1:1-20/17—R/1:1—16/12-R/1:1— 12/10—R/1:1—16/12—R/1/2—20/17—R/1/2—24/20


Nice work today, don’t forget to track your progress and check in on Facebook or post your pictures and videos on Instagram. Follow @blackironcf and tag us with the hashtags #blackironcf

Happier. Healthier.

Your friends at BICF


Recent Posts

See All


Here is today's #WOD! #STRENGTH Clean Complex: 3 Power Cleans + 3 Power Cleans below the Knee + 3 Cleans Above the Knee (power or squat): Building to a heavy for the day #METCON EMOM x 15 Min 1: 4-6 P


Here is today's #WOD! #STRENGTH A. Option 1: HSPUs: 3 sets x(-2) reps Strict + (-2) reps kipping Option 2: A1. Bench Press: 5 sets x8 reps + A2. 1-3 Negative HSPUs: x4 sets B. S.A Seated Arnold Presse


Here is today's #WOD! #STRENGTH Option 1: Snatch Grip Deadlift + Power Snatch + Snatch (power or squat) Option 2: Snatch Pull + Power Snatch + Squat Snatch #METCON AMRAP 12 @80% 21-15-9 KB Swings @53/

© 2020 by Black Iron CrossFit    -   All Rights Reserved

  • Instagram
  • Facebook
  • YouTube
  • Twitter