Workout of the Day

May 18, 2019

Iron Strong CrossFit – CrossFit Metcon (Time) Partners – For time: 100-80-60-40-20 wall balls (14 / 20) * After each set, 400 m kb Farmer’s carry (35 / 50)

May 17, 2019

Iron Strong CrossFit – CrossFit Clean Pull (4 x 3) Clean shrug with FOCUS on proper set up, pulling bar back into body, full extension (hips, knees, ankles) and arms straight Hang Power Clean (5 x 3) FOCUS: Form Light… Read more »

May 16, 2019

Iron Strong CrossFit – CrossFit Skill Pull-ups/Chest to Bars Metcon (AMRAP – Rounds and Reps) 15:00 ARMAP o 10 handstand push-ups Scale 1: 1 ab mat Scale 2: hand release push-ups) o 15 deadlifts (135 / 185) o 20 ab… Read more »

May 15, 2019

Iron Strong CrossFit – CrossFit Paused Front Squat (6 x 4) Metcon (Time) 27-21-15-9 o Goblet Squats (35 / 50) o Burpees box jump overs (20 / 24) Cash-Out Single arm db row 3 x 10

May 13, 2019

Iron Strong CrossFit – CrossFit Skill Tabata DU Murph – Half (Time) Cash-in: 800 m run o 25 pull ups o 50 push ups o 100 air squats Cash-out: 800 m run Cash-Out Roll and stretch

May 9, 2019

Iron Strong CrossFit – CrossFit Skill Muscle ups (bar and/or ring) Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring Dips Cash-Out Handstand holds: 3 x :30

May 8, 2019

Iron Strong CrossFit – CrossFit Back Squat (1×1) 15:00 to establish 1RM Metcon (Time) 3 RFT o 15 hang power snatches (65 / 95) o 20 pistols (1,2) (scale: Goblet squats) o 15 ab mat sit-ups o 20 wall balls… Read more »

May 7, 2019

Iron Strong CrossFit – CrossFit Shoulder Press (1×1) 12:00 to establish a 1RM Metcon (AMRAP – Rounds and Reps) 12:00 AMRAP o 10 toes to bar o 5 single arm db snatches (1,1) o 10 box jumps (20 / 24)… Read more »