Monthly Archives: October 2017

Halloween

Ironclad CrossFit – CrossFit

Warm-up

Strength

Front Squat (5 X 10 E3M)

WOD

Highway to Hell (Time)

666M Row

Then

10 OTB Burpees

31 Sit-Ups

20 Pull-Ups

17 Thrusters 95/65

3 Rounds
RX+: C2B, 135/95

Accessory

Metcon (AMRAP – Rounds and Reps)

13 HSPU

13 T2B

13 GHExt

13 BJs

13 min AMRAP

Monday

Ironclad CrossFit – CrossFit

If you plan to do the Extra Credit today, you will need to attend two class times. There will not be time enough to do after the 6AM, 9:30AM, or 6:30 PM classes.

Warm-up

Strength

Shoulder Press (5 x 12 E3M)

WOD

Metcon (Time)

10 H2H Swings 53/35

10 Goblet Squats

50 DU

7 Rounds
RX+: 70/53

Accessory

Pull Up/Dip Complex – Alpha – (Time)

For time:

5 Strict Pull-ups

5 Strict Ring Dips

5 Strict Wide Grip Pull Up

5 Strict Ring Dips

5 Strict Narrow Grip Pull-ups

5 Strict Ring Dips

5 Strict Chin-ups

5 Strict Ring Dips

5 Strict Mixed Grip Pull Up

5 Strict Ring Dips

5 Strict Mixed Grip Pull Up

5 Strict Ring Dips

Extra Credit

Mile Drag (Time)

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