Monthly Archives: November 2015

11/24/2015

Ironclad CrossFit – CrossFit

Warm-up

Bday Burpees (Time)

Do the # of years the Bday person is old
Coach Charis is OLD and now 38, and since Justin was also born on this most awesome day, his 18 years can make your score RX+! Anyone without a pretty red RX+ next to their score, will make Charis very sad on her Bday

Strength

Push Press (PP 5×5 E3M HAP)

WOD

Metcon (Time)

10 Power Clean 155/105

10 Pull-Ups

10 Dips

4 Rounds

Accessory

Metcon (AMRAP – Rounds)

30 GHD Sit Ups

10 HSPU

4 Rounds

Extra Credit

Metcon (AMRAP – Rounds and Reps)

25M Butcher High Push 180/120

10 Burpees

10 Min AMRAP

Mobility

Metcon (Time)

Foam Roll Entire Body

11/23/2015

Ironclad CrossFit – CrossFit

Warm-up

500m Row

Lunge w/Twist

Leg cradle

Leg Hug

20 Air Squats

PVC

Strength

Back Squat (5 X 3 HAP E3M)

WOD

Metcon (AMRAP – Reps)

:20 x :10 x 32 Intervals – Cycle Through

Swing (H2H – 70/53)

Ball Slam (30/20)

DBSN 1/1 (50/35)

Goblet Squat (w/DB)

16 Min Workout

Accessory

Metcon (AMRAP – Reps)

KB Snatch + OHS 1/1 AMRAP: 5:00

Extra Credit

Metcon (AMRAP – Rounds)

Row: 1000M

Rest 1:00

6 Rounds