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So far IRONWOODCoach has created 1555 blog entries.

WOD 3-5-2013

By | 2013-03-04T19:26:03+00:00 March 4th, 2013|WOD|

Tuesday Strength Deadlift Every :30 for 5:00 22 total reps 2 Dead lifts Conditioning 100 Double Unders 25 Wall Balls 20/14# 75 Double Unders 25 [...]

WOD 3-4-2013

By | 2013-03-04T07:55:42+00:00 March 3rd, 2013|WOD|

MONDAY 15:00 To Establish 3 Rep Max Back Squat Paleo Challenge Wod 4 Rounds 5 Pull-Ups 10 Push-Ups 15 Box Jumps 24/20" Then 400 m [...]

WOD 3-1-2013

By | 2013-02-28T20:15:34+00:00 February 28th, 2013|WOD|

  FRIDAY Workout of the Day Four sets of: 20 Kettle-bell Swings Rest 45 seconds 3-5 Wall Climbs Rest 45 seconds 10 reps each leg [...]

WOD 2-28-2013

By | 2013-02-27T19:58:32+00:00 February 27th, 2013|WOD|

THURSDAY 15 Minutes: Hang Clean technique CONDITIONING: 3:00 ME Double Unders 1:00 Rest 8 Minute AMRAP 10 Hang clean 20 HR Pushups 30 situps Rest [...]

WOD 2-27-2013

By | 2013-02-26T20:33:21+00:00 February 26th, 2013|WOD|

Wednesday Workout of the Day Four sets of: Weighted Pull-Ups x 2-4 reps Rest 60 seconds L-Sit x 30-60 second hold (if you cannot do [...]

WOD 2-25-2013

By | 2013-02-25T19:03:46+00:00 February 25th, 2013|WOD|

Tuesday STRENGTH: Five sets of: 3.3.3.3.3 Shoulder Press Rest 2:00 minutes between sets. METCON: Four rounds for time of: 10 Push Press 115/75# 20 Box [...]

WOD 2-25-2013

By | 2013-02-24T09:23:06+00:00 February 24th, 2013|WOD|

"Shaina" 2/24/1989 24 years old 24:00 AMRAP 19 OH Walking Lunges 45/35# 8 Pull-ups 9 Lateral jump over bumper Burpees 240 meters run Happy birthday [...]

WOD 2/23/2013

By | 2013-02-22T10:45:31+00:00 February 22nd, 2013|WOD|

Saturday 1. 15:00 AMRAP - In teams of three, complete as many rounds and reps as possible in 15 minutes of: Wall Ball Shots x [...]

WOD 2/22/2013

By | 2013-02-21T20:13:28+00:00 February 21st, 2013|WOD|

FRIDAY STRENGTH: Four sets of: Deadlift x 6-8 reps WOD: For time: 30 Kettle-bell Swings 30 Push-Ups Run 800 Meters 20 Kettle-bell Swings 20 Push-Ups [...]

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