Category Archives: WOD

Choose Your Poison

Ironclad CrossFit – CrossFit

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

Warm-up

Barbell

Open Gym

Conditioning

Metcon (Time)

25 Mountain Climbers

25 DUs

25 Ball Slams

25 Push-Ups

2 Rounds

1 Mile Run

Then

25 Mad Russians

25 DUs

25 Ring Rows

25 Flutter Kicks

2 Rounds

1600M Row
Mountain Climbers, Flutter Kicks, and Mad Russians are double count.

Wednesday

Ironclad CrossFit – CrossFit

Warm-up

Strength

Back Squat (5 X 3 E2M)

WOD

Metcon (Time)

15 Wall Balls 20/14

15 KB Swings 53/35

15 Burpees

15 Box Jumps 24/20

3 Rounds
RX+: 30/20, 70/53, 30/24

Accessory

Metcon (AMRAP – Rounds)

15 GHD Sit-Ups

15 Glute Ham Ext

30 DUs

3 Rounds