Monthly Archives: January 2018

Monday

Ironclad CrossFit – CrossFit

Warm-up

Strength

Push Press (10 X 2 OTM)

WOD

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Challenge

Running Into the New Year! (Distance)

Most meters at the end of the month wins a prize. You may run the route for the day as many times as you like or until the coach kicks you out.
400M

Accessory

Sumo Deadlift (1 X 20 )

Saturday

Ironclad CrossFit – CrossFit

Warm-up

Metcon

Metcon (AMRAP – Rounds and Reps)

8 Minute AMRAP

8 OHS (115/85)

8 T2B

8 Bar Facing Burpees

Strength

Back Squat (E2M @ 65% 3sec pause at the bottom)

Extra Credit

Metcon

Metcon (Time)

For Time

50 GHD’s

50 AMSU

50 T2B

Mandatory Mobility

2:00 Bottom of the squat

upward and downward dog

Running Into the New Year! (Distance)

Most meters at the end of the month wins a prize. You may run the route for the day as many times as you like or until the coach kicks you out.
1 Mile