WOD – Page 3 – Iron Valley Crossfit

10/31/17

Oct 31, 2017 by iron123 0 Comments

Warm Up: 400m Run Stretches PVC Work Bar Work Strength: Back Squat 4×9 @ 75-80% WOD: 14 Min AMRAP 28 Wall balls 14 SA DB STO 7 Burpee T2B

Warm Up: 400m Run Stretches PVC Work Bar Work Strength: 8 Min EMOM Hang Squat Clean + 2 Jerks @ 70%+ WOD: 15 Min Clock 0-3min 400m Run, Then ME Pull ups Rest 1 Min 4-7min 400m Run, Then ME Clean and Jerks Rest 1 Min 8-11min 400m Run, Then...

10/27/17

Oct 27, 2017 by iron123 0 Comments

Warm Up: 400m Run Stretches PVC Work Strength: Back Squat 10 Min EMOM 2 @ 80%+ WOD: For time 400m Run with DB 100 DU 70 Hang Power Cleans 60 OHS 50 Ring Dips 100 DU 400m Run with DB

10/26/17

Oct 26, 2017 by iron123 0 Comments

Warm Up: 400m Run Stretches PVC Work Bar Work Strength: Hang Power Clean 5RM WOD: 17 Min AMRAP 12-9-6-3 Thruster 115/75 Box Jump 30/24 HRPU Pull ups

10/25/17

Oct 25, 2017 by iron123 0 Comments

Warm Up: 400m Run Stretches PVC Work Bar Work Strength: Hang Power Snatch 5RM WOD: 35-30-25-20-15-10 Wall Balls Lunges *Every 3 min you must complete 3 Wall walks. Start at 0:00 *Lunges are done with the wall ball in hand!

10/24/17

Oct 24, 2017 by iron123 0 Comments

Warm Up: 400m Run Stretches PVC Work Strength: Front Squats 3×10 @ 40-50% *Tempo @ 3230 WOD: 15 Min AMRAP 7 Front Squats 185/135 14 T2B 200m Run

10/23/17

Oct 23, 2017 by iron123 0 Comments

Warm Up: 200m Run Stretches PVC Work 200m Run Strength: 2 Push jerk + 2 Split Jerks *12 Min to build! WOD: For Time “Grace” 30 Clean and jerks 135/95 Then, 75 Burpee Box Jump Overs 24″/20″ *Score is Grace time +...

10/20/17

Oct 20, 2017 by iron123 0 Comments

Warm Up: 100 DU Stretches PVC Work Bar Work Strength: Back Squat 4×12 @ 60% WOD: 5 RFT 400m run 15 Push Jerks 155/115 15 Deadlifts 155/115 15 HSPU

10/10/17

Oct 10, 2017 by iron123 0 Comments

Warm Up: 400m Run Stretches PVC Work Strength: Pause Front Squat 12 Min to build to a heavy double! *3 Sec pause in bottom… WOD: For Time 30 Squat Clean and Jerks 115/135 20 T2B 20 Squat Clean and Jerks 135/95 20 T2B 10 Squat Clean...