Workout of the Day

March 22, 2019

Iron Strong CrossFit – CrossFit Crossfit Games Open 19.5 (Ages 16-54) (Time) 33-27-21-15-9 reps for time of: Thrusters 95lb/65lb Chest-to-bar pull-ups Time cap: 20 minutes

March 21, 2019

Iron Strong CrossFit – CrossFit Skill Handstands & Handstand walks (HSW only if have a solid handstand hold on wall & can do HSPUs well) Metcon (Time) 5 RFT o 200 meter run o 10 power cleans (95 / 135)… Read more »

March 20, 2019

Iron Strong CrossFit – CrossFit Thruster (4 x 8) * Moderate weight (70% max): Work on speed & BREATHING through reps of each set Metcon (Time) Workout: 21-15-9 o OHS (75 / 115) (PRIORITY: form/technique over weight) o Lateral burpees… Read more »

March 19, 2019

Iron Strong CrossFit – CrossFit Skill Pull-ups – Kipping – Butterfly (ONLY for those w/ perfect kipping PUs) – Chest-to-bar Metcon (AMRAP – Rounds and Reps) 15:00 AMRAP o 12 box jumps (20 / 24) (must jump) o 10 hand-release… Read more »

March 16, 2019

Iron Strong CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) 18:00 AMRAP 30 deadlifts (135 / 185) 30 Goblet squats (35 / 50) 30 KBS (35 / 50) 30 toes to bar

March 15, 2019

Iron Strong CrossFit – CrossFit CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps) 3 rounds of: 10 snatches 95lb/65lb 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 bar muscle-ups 12 bar-facing burpees Time… Read more »

March 13, 2019

Iron Strong CrossFit – CrossFit Power Snatch (5×3) Technique work ONLY Metcon (Weight) 15:00 Snatch cycling (all TnG) o Min 1: 10 power snatches o Min 2: Rest o Min 3: 8 power snatches o Min 4: Rest o Min… Read more »