Monthly Archives: July 2018

Thursday

Announcements

Class Time Change: Saturdays will now be 9:00 Wod, 10:00 Barbell.

Ironclad CrossFit – CrossFit

Warm-up

400m Run

Perfect Stretch

Inchworm

Med Ball Warm up

Choose either barbell or conditioning

Barbell

Shoulder Press (1 RM)

Finding your max…use the small change plates

Back Squat (10×1 OTM)

Conditioning

Metcon (3 Rounds for reps)

12 Minute AMRAP

10 Burpees

10 KBS

3 Minute Rest

12 Minute AMRAP

10 Goblet Squats

100m Run

3 Minutes Rest

5 Minute AMRAP

Wall Balls

Mobility

No one leaves with out 5 minutes of Foam Rolling

Wednesday

Announcements

Class Time Change: Saturdays will now be 9:00 Wod, 10:00 Barbell.

Ironclad CrossFit – CrossFit

Warm-up

5x

100m Row

5 Burpees

Perfect Stretch

Inch worm

Scorpion

Toy solders

Pass Throughs

Strength

Power Snatch (10×2 OTM)

Metcon

Metcon (5 Rounds for time)

5 Rounds for time

3 Pull ups

6 HSPU

9 Dead lifts (185/135)

Rest 1:00

4 Rounds for time

Rest 1:Minute

3 Rounds for time

Rest 1:00

2 Rounds for time

Rest 1 Minute

1 Round for time

Rest 1 Minute

RX+

Chest to bar

225/185

Accessory

1-Mile Run (Time)

Max Effort 1-Mile Run

Mobility

Foam roll Lats