Warmup As needed for Team WOD Team WOD In Teams of 2 For Time: 42-36-30-24-12 Calorie Row KB Swings 1.5/1 Pood Double Unders Burpees Squat Clean Thrusters 95/65lb Only one athlete may work at a time.  Reps are shown as team...

***Attention Afternoon members*** The gym will not be available to us until 1130pm today 9/14! Warmup Run 1mile WOD 1st Deadlift 3-3-3(or more) Set1=70% Set2=80% Set3=90% 2nd For Time: 50-40-30-20-10 Wallball, 20#/16# Ball Slams, 20#/16# Jumping...

Warmup CrossFit Warmup WOD 1st Shoulder Press 3-3-3(or more) Set1= 70% Set2=80% Set3=90% 2nd “Reverse Fran” 9-15-21 95lb/65lb...

Rest Day/Makeup Day/Skill...

Warmup As Needed WOD “Fran” 21-15-9 95lb/65lb...

Warmup CrossFit Warmup WOD 1st Squat 5-5-5(or more) Set1=65% Set2=75% Set3=85% 2nd Five rounds for time of: Row 250 meters 135 pound Front squat, 10 reps 15 GHD Sit-ups (Floor GHDs) 20 Box jumps, 24 inch...

Warmup Jump Rope for 5min or 100 Double Unders WOD 1st Bench 5-5-5(or more) Set1=65% Set2=75% Set3=85% 2nd Complete as many rounds in 20 minutes as you can of: 65 pound Power snatch, 12 reps 10...

Burpee Challenge Day 100…The last Day!!!! Warmup As Needed for Team WOD Team WOD 1st For Time: 100 Burpees Each athlete must complete 100 Burpees.  Teammates times are to be recorded separately. 2nd Team relay In teams of 2:  2 Rounds For time: Adams street hill Run On athlete will run from the gym to the top of Adams St. and back, then tag his partner.  The partner will then complete the run.  Each athlete must complete two runs. Total...

Burpee Challenge Day 99 Warmup Run 1mile WOD 1st Deadlift 5-5-5(or more) Set1=65% Set2=75% Set3=85% 2nd Five rounds for time of: 30 Double Unders 20 Deadlifts 10 Power Cleans Men=155#...

Burpee Challenge Day 98 Warmup 50 Burpees WOD 1st Shoulder Press 5-5-5(or more) Set1=65% Set2=75% Set3=85% 2nd For Time: 21-18-15-12-9-6-3 115#/75# Push Press Box Jump 20″ Ring Dips Knees to...

Burpee Challenge Day 97 Rest Day/Make up Day/Skill...

Burpee Challenge Day 96 Warmup As Needed WOD WOD from today’s CrossFit Iron Will Challenge For time: (20 minute time limit) -20 power cleans (135# males/95# females). Scaled- (95# males/65# females) -40 sit ups -40 double unders for Rx’d group. Scaled-(120 singles) -40 sit ups -80 any press from shoulder to shoulder (45# plate males/25# plate females). Scaled- (25# plate males/10# plate females) -40 sit ups -160 feet of an overhead walking lunge...

Burpee Challenge Day 95 Warmup CrossFit Warmup WOD 1st Squat 1RM 2nd For Time: 21-15-9 95lb/65lb Overhead Squat Pullups 400 meter run You are running on once per round for a total of 1200...

Burpee Challenge Day 94 ***Attention CrossFit IronWill Competitors*** We will be meeting at the gym at 8am on Sat. morning.  Bring everything you need…Food, money, etc… Warmup Run 1mile WOD 1st Bench Press 1RM 2nd 3 rounds for max reps of: 1min Sledge Hammer Strikes, max reps 1min Floor Wipers (135lb/95lb), max reps 1min Burpee Box Jumps 20″, max reps 1min Ring Pushups, max reps 1min Calorie Row, max calories Rest...

Burpee Challenge Day 93 ***Attention Members*** Our new schedule starts Today The hours will be as follows: Mon-Fri 615am-7am Class 7am-8am Class 11am-1pm Open Gym 4pm-5pm Class 5pm-6pm Class 6pm-7pm Class 7pm-8pm Class Sat 9am-10am Class 10am-11am Class 11am-12pm Class 12pm-1pm Class Sun 10-1 Open Gym Please adhere to the above schedule.  Thank you.   Warmup As Needed for team WOD Team WOD In teams of 2: For time: 100 Walking lunge...