Workout of the Day

March 31, 2020

Iron Strong CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) 15:00 AMRAP o 10 walking lunges (1,1) o 10 superman arches ups o 10 object shoulder to overhead (dbs, barbell, back pack) o 25 DUs (scale: 50 SUs; no… Read more »

March 28, 2020

Iron Strong CrossFit – CrossFit Metcon (Time) 10 RFT o 1 suicide o Even rounds: 20 leg raises over an object (1,2) o Odd rounds: 20 Burpees without a push-up

March 27, 2020

Iron Strong CrossFit – CrossFit Metcon (Time) 21-15-9 o Hand release push-ups o Jumping squats o Supine leg raises (hand down by side, palms flat) * 200 m run in between rounds

March 26, 2020

Iron Strong CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) 13:00 AMRAP o 10 curtsey lunges (5 L / 5 R) o :30 Handstand hold (scale: feet on a step/couch/box with hips stacks over shoulders and shoulders stacked over… Read more »

March 25, 2020

Iron Strong CrossFit – CrossFit Metcon (Time) Reverse ladder 12-1 o Burpees o Plank down ups o Marching glute bridges (1,1) *Wear a weight vest if you have one

March 23, 2020

Iron Strong CrossFit – CrossFit Metcon (No Measure) 16:00 EMOM o Even: 5 wall walks (scale: walk only feet up on the wall and hold for :03) o Odd: 30 DUs (no rope option: 30 jumping jacks)

March 21, 2020

Iron Strong CrossFit – CrossFit Metcon (No Measure) 1 mile run — 5:00 rest — 2:00 max burpees —1:00 rest — 2:00 max air squats —1:00 rest — 2:00 max sit-ups Scores: 1. Run time 2. # of burpees 3…. Read more »