Red Iron CrossFit – CrossFit ..read more

Red Iron CrossFit – CrossFit ..read more

MONDAY 01-07-2019 A: Back Squat (1 x 5 @ 75% )based on 90% of 1RM B: Back Squat (1 x 3 @ 85% )based on 90% of 1RM C: Back Squat (1 x 1+ (max) @ 95% )based on 90% of 1RM WODMetcon (AMRAP – Rounds and Reps) In Pairs 12 min AMRAP Row 12/10 Cal 12 Wall Balls 10 Plate GTOH 8 Burpees 25 DU’s “ TUESDAY 02-07-2019 A: Strict Press (4 x 5 )B: Bent Over Row (4 x 10 each side ) C: Kettle Bell Swing (4 x 10) D: Deadhang (4 x 1min+) Helen (Time) 3 Rounds for time of:  400m Run   21 Kettlebell Swings, 53# / 35#   12 Pull-upsKB @ 24/16kg TUESDAY OLY 02-07-2019 A: 3 Po ..read more

MONDAY 24-06-2019 A: Back Squat (1 X 3 @ 70% of 90% 1RM ) B: Back Squat (1 x 3 @ 80% of 90% 1 RM ) C: Back Squat (1 x 3+ (max) @ 90% of 90% 1RM )WODMetcon (AMRAP – Reps) In Pairs 1 min Max Reps x 3 Bike Wall Balls DB Lunges “ TUESDAY 25-06-2019 A: Push Press (4 x 3 @ 75-80% ) B: Pull-ups (4 x 5 +) C: Handstand Walk (4 x 1 min ) WODMetcon (AMRAP – Rounds and Reps) 3 min on 1 min off x 5 “5 DB Push Press @ 22.5/15kg 7 Push Up/HSPU 9 Box Jumps “ TUESDAY OLY 25-06-2019 A: Clean Pull + Hang Clean + Front Squat (4 x 1+1+1 ) B: Jerk (4 x 3 ) C: Side Pla ..read more

MONDAY 17-06-2019 A: Back Squat (1 x 5 )65% of 90% 1RM B: Back Squat (1 x 5 )@75% of 90% 1RM C: Back Squat (1 x Max )@85% of 90% 1RM D: Hollow Hold (3 x 1 min ) 10s Hollow Hold 2 V sits Repeat for 1 min total WODMetcon (AMRAP – Rounds and Reps) In Pairs Alternate movements x 12 min AMRAP  “250/200m Row 12 Wall Balls 10 Box Jump Overs “ TUESDAY 18-06-2019 A: Single Arm Dumbell Press (4 x 5 each arm ) B: Handstand Hold (30-60s hold ) Start with 15s hollow hold first Progress to hand lifts/shoulder taps C: Strict Toes-To-Bar (4 x 5 ) WODMetcon (Time) 4 Round ..read more

MONDAY 10-06-2019 A: Deadlift (4 x 8 @ 50-60% ) B: Double Kettle Bell Front Rack Lunges (4 x 10 ) C: Hollow hold/hollow rock (4 x 10 )hold for 30s or 10 rocks WODMetcon (AMRAP – Rounds and Reps) 12 min AMRAP in Pairs alternate movements “12/10 Cal Row 10 Box Jumps 10 Russian KB Swings @24/16kg “ TUESDAY 11-06-2019 A: Push Press (4 x 4 @ 60% ) B: Pull-ups (4 x 5 ) C: Plank to Push Up + Mountain Climb (4 x 5 ) WODMetcon (Time) 4 Rounds for Time – 15 min cap 10 Pull Ups 10 Down Ups 10 Alt DB Snatch @ 22.5/15kg 10 Goblet Squats TUESDAY OLY 11-06-2019 A: Clea ..read more

MONDAY 03-06-2019 WOD Metcon (No Measure) In Pairs P1- Bike for 90s P2 – Station 1-7 for 90s 30s rest Then Swap ” “1. Tyre Flips 2. Row – 10 Cal + 5 Burpee Over the Rower 3. D-Ball – 5 Over the Shoulder + 5 Squats 4. Farmers Carry – 1 length + 5 KB Swings 5. Rope Climbs – 2 + 5 Push Ups 6. Prowler – 2 Lengths + 5 Box Jumps 7. 100m Run + 10 Air Squats “ TUESDAY 04-06-2019 A: Back Squat (5 x 3 @ 75%+) B: TABATTA (8 x 20s on 10s off ) Hollow Hold Tuck/L-hang WODMetcon (Time) For Time: 15-12-9-6 12 min Cap  DB Thrusters @ 22.5/15kg 100m Run TUESDAY OLY 04-06-2019 A ..read more

MONDAY 27-05-2019 A: Deadlift (5 x 5 @ 70% +) WODMetcon (No Measure) Tabatta Hollow Hold + Plank to push up WODMetcon (AMRAP – Rounds and Reps) In Pairs 12 min AMRAP 500m/400m Row 20 KB Swings 20 Box Jumps “ TUESDAY 28-05-2019 A: Strict Press (4 x 5 @70% ) B: Pull-ups (4 x 5 ) C: V-Sits (4 x 10 ) progress to Dragon Flag if able WODMetcon (AMRAP – Rounds and Reps) 10 min AMRAP 16 DB Clean + Jerk 8 Burpees TUESDAY OLY 28-05-2019 A: Clean Pull + Hang Clean + Jerk (5 x 1 + 1 + 1 @ 70-80% ) B: Dragon Flag (3 x 3) C: Arch Hold (3 x 30s ) WEDNESDAY ..read more

MONDAY 20-05-2019 A: Back Squat (5 x 5 @ 70% +) WODMetcon (AMRAP – Reps) 3 Rounds 1 min on 30s off Row Bike Burpee Bar Touch TUESDAY 21-05-2019 A: Bent Over Row (4 x 10 each arm ) B: Pull-ups (4 x 5-10) C: Push-ups (4 x 5-10) C1: Strict HSPU’s (4 x 5-10) D: Kip Swing (4 x 5-10) WODMetcon (Time) 4 Rounds for Time – 12 min cap “200m Run 8 Pull Ups 12 Russian KB Swings @ 24/32kg “ TUESDAY OLY A: Snatch Pull (4 x  3 @ 70% ) B: Snatch Pull + Hang Snatch (4 x 1 + 1 @ 80% +) WEDNESDAY 22-05-2019 WODMetcon In Pairs “A) 10 min AMRAP 30 Plate GT ..read more

MONDAY 13-05-2019 A: Front Squat (5 x 5 @ 75%+ ) 5 warm up sets + 5 working sets 90s – 2min rest between working sets B: TABATTA (8 x 20s on 10 s off )Hollow Hold + Shoulder Taps WODMetcon (Time) In Pairs Complete 3 Rounds each – 15 min Cap  Row 250/200m 5 Burpee Box Jumps 10 Goblet Squats @ 24/16kg “P1 Completes 1 full round then swap over, 3 rounds each in total TUESDAY 14-05-2019 A: Shoulder to Over Head (STOH) (4 x 8 ) B: Pull-ups (4 x 5-10 ) B1 : Muscle-ups (4 x 1-5 ) WODMetcon (Time) 2 min on 1 min off x 4 16 Alt DB Snatches @22.5/15kg 16 DB Lunges ..read more