Category Archives: WOD

Tuesday

Ironclad CrossFit – CrossFit

Warm-up

Happy Bday “Early” Maurice!

44 Bday Burpees!!

Strength

Bench Press (1 X 20,10,8,6,4,2,)

Bench Press

WOD

Metcon (AMRAP – Reps)

:30/:30 x 15 Intervals

DBTH (35/25)

AbMat Sit Up

Double Under

Rotate through five rounds
RX+: 50/35

Accessory

If you want to do this, plan to attend two class times. It’s long!

Metcon (AMRAP – Rounds)

Sled Sprint 100M (#55/#45)

Run: 200M

Rest 1:00

10 Rounds

Monday

Ironclad CrossFit – CrossFit

Warm-up

Happy Belated Bday TARA!!! Not getting away without some Bday Burpees!!

Enjoy 48 Burpees!!!

Strength

Overhead Squat (15 min to find 1 rep Max )

WOD

RX weight for OHS will be 60% of TODAY’s 1RM

Metcon (AMRAP – Rounds and Reps)

21 S2O 2 DB 35/25

15 T2B

9 OHS

AMRAP 15 Minutes

Accessory

Metcon (Time)

Double Under: 25

Burpee: 5

6 Rounds for time

Extra Credit

If you want to do this, plan to atend two class times or do it at home and enter your score.

Metcon (AMRAP – Rounds and Reps)

200M Run

50 Air Squats

20 min Amrap