Workout of the Day

January 17, 2019

Iron Strong CrossFit – CrossFit Skill Bar Muscle Ups Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats Cash-Out 3 x 1:00 plank holds

January 15, 2019

Iron Strong CrossFit – CrossFit 5 x 3: Overhead Squat (5 x 3) * Increase weight from last week * All sets at same weight 21-15: Metcon (Time) 21-15-9 o Handstand push-ups o Power cleans (95/135) Cash-Out 3 x 12… Read more »

January 12, 2019

Iron Strong CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) Partners: 18:00 AMRAP o 6 rope climbs o 30 OH walking lunges (65 / 95) o 30 Hang power cleans (65 / 95) o 30 ring dips

January 11, 2019

Iron Strong CrossFit – CrossFit Thruster (5 x 3) All sets at same weight Metcon (Time) 10-9-8-7-6-5-4-3-2-1 o Power snatch (65 / 95) o Bar facing burpees Cash-Out Barbell Row (3 x 10)

January 9, 2019

Iron Strong CrossFit – CrossFit Push Jerk (5 x 3) All sets at same weight Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14# Cash-Out 3 x 12 supermans with :03 pause at the top