WOD

Monday December 18 2017

For Time: 1500m Row 100 Double Unders 50 Calorie Bike 100 Double Unders 1500m Row Optional Extra Work (after class) Pausing Snatch 2×2 @ 74% 2×2 @ 78% 2×2 @ 82% Pausing 1 second at Knee Level Back Squat On the Minute x 5: 5 Back Squats – 76% Box Brief **Holiday Hours** Saturday, December […]

WOD

Saturday December 16 2017

Teams of 3 AMRAP 25: 70/50 Calorie Row, 70 Bar-Facing Burpees, 70 Power Snatches (75/55) 60/40 Calorie Row, 60 Bar-Facing Burpees, 60 Power Snatches (95/65) 50/35 Calorie Row, 50 Bar-Facing Burpees, 50 Power Snatches (115/80) 40/30 Calorie Row, 40 Bar-Facing Burpees, 40 Power Snatches (135/95) 30/20 Calorie Row, 30 Bar-Facing Burpees, Max Power Snatches (155/105) […]

WOD

Friday December 15 2017

“Heartbreak Kid” 3 Rounds: 10 Front Squats (185/135) 20 Chest to Bar Pull-Ups 50 Double Unders “Heartbreak Kid” is a Benchmark Workout. The weight on the barbell should be heavier, but something that athletes could complete in 1-2 sets each round. The weight will come from the ground, so it should be a load that […]

WOD

Wednesday December 13 2017

3 Rounds: 20 Hang Power Cleans (95/65) 20 Front Squats (95/65) 20 Push Press (95/65)   Extra Work (Before or after class) Barbell Cycling Every :90 Seconds x 5 On the 0:00 – 1 Power Clean On the 0:20 – 1 Hang Squat Clean On the 1:00 – 1 Squat Clean From the 1:00 – […]

WOD

Tuesday December 12 2017

Teams of 2 8 Rounds For Time: 400 Meter Row 200 Meter Medball Run (20/14) Midline (After Class) Not For Time: 2:00 L-Sit Hold 2:00 L-Pull-Up Hold 2:00 GHD Hold Box Brief  **Save the Date** Saturday, December 16th –IronBorn Holiday Party! Details during announcements at the gym!

Blog, WOD

Monday December 11 2017

AMRAP 20: 30 Dumbbell Snatches (50/35) 30 Box Jumps (24/20) 21/15 Calorie Assault Bike 30 Toes to Bar In today’s workout, the weight on the dumbbell should be something that athletes could complete 20+ repetitions (10 per arm) unbroken if they needed to. Looking to choose a toes to bar variation that athletes can maintain […]

WOD

Saturday December 09 2017

  0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks (135/95) 10:00 – 13:00 – Rest 13:00 – 20:00 – 800m Run, Max Power Snatch (115/80) 20:00 – 23:00 – Rest 23:00 – 27:00 – 400m Run, Max Thrusters (95/65) Box Brief  **Save the Date** Saturday, December 16th –IronBorn Holiday Party! Details during […]

WOD

Friday December 08 2017

Teams of 3 AMRAP 20: 7 Kettlebell Swings (70/53) 10/7 Calorie Bike 7 Burpees Teammates complete full rounds, then switch. In this team workout, partners will complete a full round of 7 Kettlebell Swings, 10/7 Calorie Assault Bike, and 7 Regular Burpees. Once the burpees are completed, the next partner can begin their round. Rounds […]

WOD

Thursday December 07 2017

AMRAP 20: 2 Bar Muscle-ups 4 Strict Hanstand Push-ups 8 Dumbbell Hang Squat Cleans (50’s/35’s) Playing around with some higher skill movements in today’s workout. That being said, for athletes with no goals of competing in the sport of CrossFit, we will provide a similar option that will allow them to get a similar stimulus. […]