Category Archives: WOD

Wednesday

Ironclad CrossFit – CrossFit

Warm-up

Strength

Bench Press (5 X 2 E2M)

WOD

Metcon (AMRAP – Rounds and Reps)

40′ OH Walking Lunge

12 Bar Facing Burpees

40′ OH Walking Lunge

12 Power Snatch

12 Min AMRAP
RX+: 95/65

RX: 75/55

Accessory

Metcon (Time)

5 Wall Balls

5 HSPU

10 Rounds for time
RX+: 30/20, Strict

RX: 20/14, Kipping

Challenge

Running Into the New Year! (Distance)

Most meters at the end of the month wins a prize. You may run the route for the day as many times as you like or until the coach kicks you out.
1 Mile

Tuesday

Ironclad CrossFit – CrossFit

Warm-up

Strength

Overhead Squat (10 X 3 OTM)

WOD

Metcon (Time)

DB Thrusters 50/35

C2B

21-15-9

Accessory

Metcon (AMRAP – Rounds and Reps)

40′ Hand Walk

20’/20’/40’/40′ Shuttle Run

7:00 AMRAP

Challenge

Running Into the New Year! (Distance)

Most meters at the end of the month wins a prize. You may run the route for the day as many times as you like or until the coach kicks you out.
1000M