Monthly Archives: August 2015

08/31/2015

Ironclad CrossFit – CrossFit

Warm-up

Row 500m

Inch Worm

Lunge w/Twist

Shoulder Stretch

Strength

Bench Press (5 X 8 E3M HAP)

WOD

Metcon (AMRAP – Rounds and Reps)

80′ Lunge (2 Reps)

30 AbMat Sit Ups

30 Goblet Squat 53/35

AMRAP: 12 Minutes

Extra Credit

Metcon (AMRAP – Reps)

Butcher High Push: 25M (#270/#180)

Push Up: 10

AMRAP: 12 Minutes

08/28/2015

Ironclad CrossFit – CrossFit

Warm-up

Dynamic

Strength

Deadlift (5 x 5 E3M HAP)

WOD

Metcon (Time)

50 Double Unders

30 Push Ups

4 Rounds

Extra Credit

Metcon (Time)

Farmer Carry: 400M 106/70