WOD

Refer A Friend

Invite A Friend To Check Us Out!
17
Feb

Tuesday

Iron CrossFit North Brunswick – CrossFit

Warm-up

Warm-up (No Measure)

FOR QUALITY @ MODERATE EFFORT (9 MIN CAP)

2 min bike/row

3 ROUNDS

5 Bootstrappers

5 PVC Good Mornings

5 Inch Worms + Push-Up

2 ROUNDS

8 Barbell Good Mornings

8 Scap Pull-Ups

8 Tuck Ups

2 ROUNDS

8 RDLs w/ Barbell

8 Perfect Push-Ups

8 Kip Swings or Kip Swing + Knees-Up

Strength

Deadlift (3RM or Heavy 3-Rep)

ON A 15:00 RUNNING CLOCK…

Build to Heavy 3-Rep Deadlift

**any grip is fine, touch n go under tension.

Perfect Form!

(Score is Load)

Workout

Metcon (Time)

FOR TIME

30-20-10*

Deadlift (245/165)

Toes to Bar (scaled-vups)

*50 Double Unders after each full set

120 singles or 35 plate hops or 25 attempts

**Form focus on the deadlift you should be doing sets of 5-10 reps.

(Score is Time)

17
Feb

Tuesday

Iron CrossFit North Brunswick – NC45

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

30 Mountain Climbers

5/5 DB Deadlifts

5/5 SA DB Bent Over Row

5/5 SA DB Hang Power Clean

Strength

Hang Power Clean (4×3)

4×3

Hang Power Clean

-12:00 Hard Cap-

(Score is Weight)

Workout

Metcon (5 Rounds for time)

EVERY 3:00 FOR 5 ROUNDS

18/14 Cal Bike

12 Hang Power Cleans (135/95)|(95|65)

(Score is Each Round for Time)

17
Feb

Tuesday

Iron CrossFit North Brunswick – NC COMPETE

A. CONDITIONING

Metcon (Distance)

EVERY 3:00 FOR 4 SETS

200m Run

Max Distance HS Walk in Remaining Time

(Score is Lowest Distance)

Metcon (AMRAP – Reps)

EVERY 3:00 FOR 4 SETS

Row 200m

Max Strict HSPU in Remaining Time

(Score is Lowest Rep Count)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

FOR QUALITY @ MODERATE EFFORT (9 MIN CAP)

500m Row or 1500m Bike

2 ROUNDS

5 Bootstrappers

5 PVC Good Mornings

5 Inch Worms + Push-Up

2 ROUNDS

8 Barbell Good Mornings

8 Scap Push-Ups

8 Scap Pull-Ups

8 Tuck Ups

2 ROUNDS

10 RDLs w/ Barbell

10 Perfect Push-Ups

10 Kip Swings or Kip Swing + Knees-Up

Strength

Deadlift (3RM or Heavy 3-Rep)

ON A 15:00 RUNNING CLOCK…

Build to Heavy 3-Rep Deadlift

(Score is Load)

Workout

Metcon (Time)

FOR TIME

30-20-10*

Deadlift (245/165)|(165/110)

Toes to Bar

*50 Double Unders after each full set

(Score is Time)

C. STRENGTH / GYMNASTICS

Power Clean (10RM)

ON A 20:00 RUNNING CLOCK…

Establish 10RM TNG Power Clean

&

Establish 20RM Back Squat*

*Once the 20:00 clock starts, you have 20:00 to establish your 10RM & 20RM. Start with an empty barbell. All warm-up should occur prior.

(Score is Load)

Back Squat (20RM)

ON A 20:00 RUNNING CLOCK…

Establish 10RM TNG Power Clean

&

Establish 20RM Back Squat*

*Once the 20:00 clock starts, you have 20:00 to establish your 10RM & 20RM. Start with an empty barbell. All warm-up should occur prior.

(Score is Load)

17
Feb

Tuesday

Iron CrossFit North Brunswick – NC BURN

Workout

Metcon (No Measure)

3 Rounds

1:30 Stations

:30 Rest b/t Stations

No Rest b/t Rounds

STATION 1

Bike @ Moderate Pace

STATION 2

:30 Max Cal Bike

:30 Recovery

:30 Max Cal Bike

STATION 3

Row @ Moderate Pace

STATION 4

:30 Max Cal Row

:30 Recovery

:30 Max Cal Row

17
Feb

Tuesday

Iron CrossFit North Brunswick – NC30

Warm-up

Warm-up (No Measure)

EVERY 1:30 FOR 2 SETS

50m Run

6 DB Suitcase Deadlifts

8 Scap Push-Ups

Tuck/Hollow Hold for the remainder of time!

– 1:00 Rest-

EVERY 1:30 FOR 2 SETS

50m Run

6 DB Hang Muscle Cleans

8 Knee Push-Ups

Tuck/Hollow Hold for the remainder of time

Workout

Metcon (4 Rounds for time)

EVERY 3:00 FOR 4 SETS

200m Run

20 Hang Power Cleans

20 Push-Ups

(Score is Each Set For Time)

Optional Finisher

Metcon (No Measure)

2-3 SETS

10 DB Hammer Curls

10 DB Pull-Overs

(No Measure)

1 2 3 10