Iron Strong CrossFit – CrossFit Skill Handstands Metcon (AMRAP – Rounds and Reps) 12:00 AMRAP o 8 bar facing burpees o 25 DUs (x 3 SU) Metcon (AMRAP – Rounds and Reps) 5:00 AMRAP o 10 db STO (5 R… Read more »
Workout of the Day
February 12, 2020
Iron Strong CrossFit – CrossFit Push Press (5 x4) Metcon (AMRAP – Rounds and Reps) 14:00 AMRAP o 10 Toes to bar (scale: 15 knees up) o 8 Power cleans (75 / 115) o 6 Thrusters (75 / 115) o… Read more »
February 11, 2020
Iron Strong CrossFit – CrossFit Front Squat (5 x 4) Metcon (Time) 4 RFT o 10 single db box step overs o 10 pull-ups o 400 m run Cash-Out Db Front Rack Step Back Lunges (Foot Elevated): 3 x 8… Read more »
February 10, 2020
Iron Strong CrossFit – CrossFit Skill 5:00 EMOM: 25 DUs (scale: 45 second attempts) Metcon (No Measure) 18:00 EMOM o 10 / 15 calorie row o 7 DB burpees o 12 OHS (65 / 95) Cash-Out Double KB OH walk:… Read more »
February 8, 2020
Iron Strong CrossFit – CrossFit Metcon (Time) For time (18:00 time cap) o 60 wall balls (14 / 20) o 50 walking lunges (1,1) o 40 Power cleans (95 / 135) o 30 STO (95 / 135) o 20 Thrusters… Read more »
February 7, 2020
Iron Strong CrossFit – CrossFit Power Clean (5 x 3) Metcon (Time) For time o 10 Power cleans (95 / 135) o 20 burpees o 10 FS (95 / 135) o 20 burpees o 10 STO (95 / 135) o… Read more »
February 6, 2020
Iron Strong CrossFit – CrossFit Skill Rope climgs Metcon (AMRAP – Rounds and Reps) 16:00 AMRAP o 8 T2B o 8 single arm db snatches (1,1) o 8 pistols (1,1) (scale: Goblet squats) o 8 HRPUs Cash-Out Row sprints: 3… Read more »
February 5, 2020
Iron Strong CrossFit – CrossFit Push Press (5 x 4) Metcon (Weight) Part 1: Every 1:30 x 8 o Power clean + front squat + push jerk + cluster (115 / 165) Metcon (Time) Part 2: 100 air squats Grip… Read more »
February 4, 2020
Iron Strong CrossFit – CrossFit Front Squat (5 x 4) Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-upsTime cap: 8:00 Cash-Out Single arm Db walking OH lunges: 3 x 50 feet (25 down with R + 25 back)
February 3, 2020
Iron Strong CrossFit – CrossFit DU Tabata (AMRAP – Reps) Metcon (Time) 3 RFT o 800 meter run o 10 hang power snatches (65 / 95) o 10 OHS (65 / 95) *Time cap: 22:00 Cash-Out Plank around the worlds:… Read more »
