Monthly Archives: January 2018

Friday

Ironclad CrossFit – CrossFit

Warm-up

Strength

Shoulder Press (10 Min to find 1RM)

WOD

18.0 (Time)

21-15-9

DB Snatches 50/35

ODB Burpees
RX: Snatch may not switch hands until the DB passes below the eyes. You must alternate each rep. Burpees must be a jump back and a jump forward movement. RX may not step back into their burpee or step out of it. You must leave the floor with both feet when jumping over the DB.

Accessory

Metcon (Time)

Sit-Up

ASS Bike

50, 40, 30, 20, 10
RX+: GHD Sit-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.
600M

Choose Your Poison

Ironclad CrossFit – CrossFit

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

Warm-up

Barbell

Split Jerk (Work Up to 1RM)

12 MIN

Manion (Time)

7 Rounds for time:

Run 400m

29 Back Squats, 135#
In honor of First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, was killed by sniper fire on April 29, 2007
To learn more about Manion click here
Girls – 95#

Conditioning

10k Row (Time)

Max Effort 10k Row

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.
200M