41125 DAISY MOUNTAIN DRIVE, SUITE 101 * ANTHEM, AZ 85086 * 623.465.2545 * jeff@ironwoodcrossfit.com

Main – CrossFit

Warm-up

Partner DU/Sq,Spider,Superman (No Measure)

Partner 1 – DU/SU Until Partner 2 finished round of :

10 Squats
10 Spiderman
10 Superman

Complete 2 rounds each.

Metcon

Teams(4)-Row/BOX/SUMO/Push/Run (Time)

4 Person Teams
For Time:
2000 m Row, Split as needed.
-then-
2 Rounds
80 reps total. 2 Work:2 Rest

80 Box Jumps 24/20″
80 Kettlebell Sumo Deadlift High-pulls 53/35#
80 Push-ups
-then-
1600 m Run Relay Style
(each run 400m)
-then-
All Run 400m

“Goat” Work

Stick around and work on anything you need help with!

Main – CrossFit

Warm-up

WL/SIt/Spider/Arms (No Measure)

3 Rounds of:
10 Walking Lunges
10 Sit-Ups
10 Spiderman
-Then-
10 Arm circles front
10 Arm circle back
10 Arm side to side
10 Arm top to bottom

Weightlifting

Walking Lunges

Use Dumbbells or Kettlebells
Four sets of:
20 KB/DB Walking Lunges
Rest 60 seconds
10-12 Ring Rows
Rest 60 seconds

Metcon

15:00-WB/KB/BPull (AMRAP – Rounds and Reps)

15 Minute AMRAP of:
20 Wall Balls 20/14#
15 Kettlebell Swings 53/35#
10 Burpee Pull-Ups

Main – CrossFit

Warm-up

400/500/DU-Pass/Press/HSHold/Lat (No Measure)

400m/500m Row/2:00 DU Practice
-then-
2 Rounds of:
10 PassThroughs
10 Shoulder Press (pretend its heavy, perfect form)
:30 Handstand Hold
:30 Lat Stretch on Wall

Weightlifting

Clean and Jerk

Take 10-15 minutes and build to a heavy Clean and Jerk.

Metcon

S2O-Run (Time)

For time:
20 Shoulder to Overhead 135/75#
200 Meter Run
15 Shoulder to Overhead 135/75#
400 Meter Run
10 Shoulder to Overhead 135/75#
600 Meter Run

“Goat” Work

With remaining time. Work on anything you suck at. ;-)


Main – CrossFit

Happy Anniversary Mom & Dad!

Warm-up

400m/GM/Pass/Spider/Sq/Hold (No Measure)

400m Jog
-then-
2 Rounds of:
10 Good Mornings
10 Pass Throughs
10 Spiderman
10 Squats
:15 Bottom of Squat Hold

Weightlifting

Back Squat (5-4-3-2-1-1-1-1)

In eight sets or fewer, build to a 1-RM Back Squat
* Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 65% of possible 1-RM x 4 reps
* Set 3 – 75% of possible 1-RM x 3 reps
* Set 4 – 85% of possible 1-RM x 2 reps
* Set 5 – 90-95% of possible 1-RM x 1 rep
* Sets 6-8 – Test 1-RM
Rest 60-100 seconds between sets 1-4, and then 3-4 minutes between attempts over 85%.

Leave the weights on the bar when you finish, you’ll come back to this.

Weighted Pull-ups

In six sets or fewer, build to a 1-RM Weighted Pull-Up.

Back Squat (AMRAP – Reps)

Back Squat x Max reps @ 85% of today’s 1-RM
* Load your bar with 85% of today’s 1-RM back squat weight and perform as many reps as possible.

Main – CrossFit

Happy Birthday Sam! Happy Tax Day too!!!

Warm-up

Partner Wall Ball Warmup (No Measure)

20 Wall Ball Partner Toss
10 Push-ups
20 Wall Ball Push Press Toss
10 Situps
20 Wall Ball Chest Level Toss
10 Squats
20 Wall Ball Deep Squat Hold & Throw
10 Burpees
SKIP the Burpees!

Metcon

Max Double Unders

Buy-In
3:00 to Establish MAX Double Unders.

Samantha Partner WOD (AMRAP – Rounds and Reps)

20:00 AMRAP of:
23 Kettle Bell-Swings 53/35#
23 Box Jumps 24/20″
23 Toes 2 Bar
100m Run

Split Reps Evenly-Use same Box for Box Jumps and using the rig for T2B if possible.
Samantha turns 23 today!

3:00 + 20:00 = 23:00 of Work!
23 Reps = 23 years old!

Cash Out

23 Burpees!

41125 DAISY MOUNTAIN DRIVE, SUITE 101 * ANTHEM, AZ 85086 * 623.465.2545 * jeff@ironwoodcrossfit.com