Category Archives: WOD

Wednesday

Announcements

Friday Night Lights at Evolve fitness this Friday at 5. All afternoon classes for Friday Are canceled.

Ironclad CrossFit – CrossFit

Warm-up

Strength

Split Jerk (1 OTM 15 80%+)

WOD

Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#
Scale for MU: Bar MU or 9 Ring Rows 9 Ring Dips, 7RR 7RD, 5RR 5RD

Accessory

Metcon (AMRAP – Reps)

7 T2B OTM 10

Challenge

Burpee Battle (AMRAP – Reps)

Do as many burpees as possible in the time allowed! Must follow new Crossfit standards.
10:00

Tuesday

Announcements

Friday Night Lights at Evolve fitness this Friday at 5. All afternoon classes for Friday Are canceled.

Ironclad CrossFit – CrossFit

Warm-up

Strength

Clean (OTM 10 80%+)

WOD

RX+:

Fat Karen (Time)

150 Wallballs 30/20

WOD

RX

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

Accessory

Bench Press (10 X 1 90% + aka – Heavy)

Challenge

Burpee Battle (AMRAP – Reps)

Do as many burpees as possible in the time allowed! Must follow new Crossfit standards.
3:00