Red Iron Crossfit
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At Red Iron CrossFit we aim to provide you with the most rounded training program. We incorporate gymnastics, weight lifting, power lifting, cardiovascular training, mobility and strong man style training to keep it interesting and target all areas of your fitness.
Red Iron Crossfit
5y ago
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
Red Iron Crossfit
5y ago
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
Red Iron Crossfit
5y ago
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
Red Iron Crossfit
5y ago
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
Red Iron Crossfit
5y ago
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
Red Iron Crossfit
5y ago
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
Red Iron Crossfit
5y ago
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
Red Iron Crossfit
5y ago
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