Here is today's #WOD!


Back Squat: 12 sets x1 rep (building in weight)


**With Remaining Time

Drop sets @85%: 2 sets x3 reps


10 Rounds (1 min on/:30 sec off) **till completion

25 DUs

25ft DB Front Rack Lunges @35/20#

5 DB Devil Presses 


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 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/


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

© 2020 by Black Iron CrossFit    -   All Rights Reserved

  • Instagram
  • Facebook
  • YouTube
  • Twitter