Category Archives: WOD

Saturday

Announcements

Class Time Change: Saturdays will now be 9:00 Wod, 10:00 Barbell.

Ironclad CrossFit – CrossFit

Warm-up

400m Run

Perfect

Inchworm

10 of each movement to skill review

Metcon

Metcon (AMRAP – Reps)

8 times through

:20/:10 Tabata style

GHD/AMSU

Air Squat

Push Up

Box Jump

Ball Slams (30/20)

Mobility

foam roll everything

Friday

Announcements

Class Time Change: Saturdays will now be 9:00 Wod, 10:00 Barbell.

Ironclad CrossFit – CrossFit

Warm-up

Strength

Deadlift (5×2 E2M)

Metcon

Metcon (Time)

5 Rounds

400m Run

15 Shoulder to Overhead (135/95)

Accessory

Metcon (Time)

4 rounds

500m Row

50m Sled Push (180/120)

Mobility

Foam roll Back and glutes and hams