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 totals.

***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 Pullups

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 Thrusters
Pullups

Rest Day/Makeup Day/Skill Development

Warmup
As Needed

WOD
“Fran”
21-15-9
95lb/65lb Thrusters
Pullups

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 box

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 Push-ups

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 Score=Teammate1 Burpee time+Teammate 2 Burpee Time+Total Run time

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# Women=105#

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 Elbows

Burpee Challenge Day 97

Rest Day/Make up Day/Skill Development

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 (45# plate males/25# plate females). Scaled- (25# plate males/10# plate females)
Bonus– Run to reduce your total time.  If you have time left on your 20 min limit run as far as you can.   The run will be a 50 meters turn around and your efforts will be stopped 3 mins after you finish the WOD or at the end of the 20 minutes-whichever comes first.  Every 50 meters you complete equals 10 seconds off your time.

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 meters

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 1min

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 steps
50 Pull-ups
100 Box jumps, 20 inch box
50 Double-unders
50 Ring dips
50 Knees to elbows
80 Kettlebell swings, 1.5 pood
80 Sit-ups
40 Hang squat cleans, 95lb/65lb
50 Good Mornings, 45lb/35lb
60 Wall ball shots, 20 pound ball
6 Rope climb ascents

Only on athlete may work at a time.  Athletes must complete all the reps of each exercise before moving onto the next.