Category Archives: WOD

Friday!

Ironclad CrossFit – CrossFit

If you plan to do the Extra stuff, you will need to attend two class times.

Warm-up

Strength

Overhead Squat (5 X 5 E3M)

WOD

Metcon (Time)

1000M Row

then

21 Deadlifts 155/105

15 Front Squats

9 HSPU

3 Rounds

Accessory

Metcon (Time)

15 Rope Climbs
RX+: 30 Rope Climbs

Extra Credit

What a Drag (Time)

Sled Drag: 1 Mile for time (#135/#90)

Competitor

Metcon (Time)

50 Box Jumps 24/20

40 KB Swings 70/53

30 Goblet Squats *

20 PP 10R/10L *

10 OHS 5R/5L *

*w/KB

Thursday

Ironclad CrossFit – CrossFit

Choose Barbell or choose Conditioning. If you wish to do both, plan to attend two class times.

Warm-up

Barbell

Open Gym

Conditioning

Metcon (AMRAP – Reps)

2:00 of Work, 1:00 of Rest – cycle through

Tire Flips

Sled Push 180/135

DUs

Lunges

Backwards Sled Drag 135/90

3 Rounds
RX+: 35/25 DB on Lunges