Workout of the Day

November 16, 2019

Iron Strong CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) Partners – 18:00 AMRAP o 40 calorie row o 30 push jerks (75 / 115) o 20 box jumps o 10 rope climbs

November 14, 2019

Iron Strong CrossFit – CrossFit Gymnastics Kipping; butterfly; Pull-ups Metcon (AMRAP – Rounds and Reps) 16:00 AMRAP o 5 hang power cleans (95 / 135) (65 / 95) o 10 deadlifts (95 / 135) (65 / 95) o 15 KBS… Read more »

November 13, 2019

Iron Strong CrossFit – CrossFit Thruster (7:00 EMOM at 62.5% ) Metcon (No Measure) 15:00 EMOM o Min 1: 10 pull-ups (scale 1: banded pull-ups; scale 2: ring rows) o Min 2: 8 lank hold shoulder taps (1,1) (R hand… Read more »

November 12, 2019

Iron Strong CrossFit – CrossFit Snatch Balance (5 x 3) Snatch (5 x 3) Metcon (AMRAP – Rounds and Reps) 12:00 AMRAP o 15 Push Jerks (115/85) o 30 Air Squats o 60 Double Unders (scale: x1 SU)

November 8, 2019

Iron Strong CrossFit – CrossFit Crossfit Games Open 20.5 (Ages 16-54) (Time) For time, partitioned any way: 40 muscle-ups 80-cal. row 120 wall-ball shots, 20/14 lb ball to 10 /9 ft. Time cap: 20 min. Crossfit Games Open 20.5 Scaled… Read more »

November 7, 2019

Iron Strong CrossFit – CrossFit Skill Handstand positions; Handstand holds Metcon (AMRAP – Rounds and Reps) 16:00 AMRAP o 5 deadlifts (135 / 185) o 10 hand-release push-ups o 15 KBS o 20 ab mat sit-ups Cash-Out Foam roll and… Read more »

November 6, 2019

Iron Strong CrossFit – CrossFit Thruster (7:00 EMOM of 8 reps @60%) Metcon (Weight) On the 2:00 for 10:00 o 9 Power cleans (85 / 125) o 6 Push jerks o 3 OHS Cash-Out Row sprints: 3 x 200 m