Daily WOD – Apr 29, 2015
Run or Row 5k WOD Notes: As always we can scale this workout as needed... Compare to 140628. Iron Phoenix Notes: Today (Wednesday) is the last day to sign up! Event 4: Max distance farmer's…
Daily WOD – Apr 28, 2015
Front Squat 6x1 (95%) Then 3 x 20 second pause front squats (50%) Iron Phoenix Notes: We are adding in a Masters category for anyone 50+. The Masters will have slightly modified weights/movements. For the…
Daily WOD – Apr 27, 2015
21-18-15-12-9-6-3 Box jumps (24/20") KB swings (53/35#) Iron Phoenix Notes: We are going to release some of the competition workouts coming up this Saturday so you can mentally prepare! Iron Phoenix Event 2: Take 6…
Football WOD – Apr 26, 2015
Complete 10-9-8-7-6-5-4-3-2-1 reps for time of: Front squats (185/125# NTE 65%) Chin ups Community WOD Notes: The Community WOD is tomorrow at 11:00am. It's almost full but we can squeeze in one or two more…
Daily WOD – Apr 25, 2015
Complete 5 rounds not for time of: 10 strict toes to bar 10 weighted step ups (5R/5L, HEAVY) 10 ring dips 10 good mornings (50% 1RM back squat) Community Notes: Happy Birthday Kim!!
Daily WOD – Apr 24, 2015
"Inverse Kalsu" Complete 100 burpees for time, with 5 thrusters (135/95#) at the start of each minute. WOD Notes: Kalsu is a hero WOD that consists of 100 thrusters, with 5 burpees at the start of each…
Make Up Day – Apr 23, 2015
Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are: Deficit Deadlift 8x2 (85%) then weighted pull up 1-1-1-1 AMRAP in 20 minutes of 400m…
Daily WOD – Apr 22, 2015
Complete the following 3 intervals each for time: 500m row 50 double unders 15 deadlifts (275/185# NTE 75%) rest, then 400m row 40 double unders 10 deadlifts (275/185#) rest, then 300m row 30 double unders…
Daily WOD – Apr 21, 2015
Overhead Squat 5-5-5-5-5 Then Alternating tabata: DB presses L-sit hold
Daily WOD – Apr 20, 2015
Complete 3 rounds for time of: 15 box jumps (30/24") 15 wallballs (40/30# to 10/8') 5 muscle ups