Month: April 2020

CrossFit WOD, May 1, 2020

05012020 Metcon Metcon (Time) For Time: 30 Pull-ups 30 Weighted Box Step Overs 30 Toes to Bar 30 Box Jumps Metcon (Time) For Time: 30 Curls to Press w/ odd object 30 Weighted Box Step Overs w/ odd object 30 Leg and Hip Raises while holding onto base of couch 30 Tuck Jumps

CrossFit WOD, April 30, 2020

04302020 Metcon J.T. (Time) 21-15-9 Handstand Push-ups Ring Dips Push-ups In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005

CrossFit WOD, April 28, 2020

04282020 Metcon Metcon (Time) 4 Rounds for time: 20 Jack Knives 20 Russian Twists 20 Supermans (2 second hold at top) 20 Mountain Climbers 20 T Plank Twists

CrossFit WOD, April 27, 2020

04272020 Metcon Metcon (AMRAP – Rounds) 24 minute EMOM: 15 Burpees 50 Double Unders 12 Weighted Walking Lunges You start with a score of 24. If you fail to complete listed reps in any one round, then you subtract -1 from your score. This is meant to be very tough so don’t scale too far…. Read more »

CrossFit WOD, April 24, 2020

04242020 Metcon Metcon (Time) 5 Rounds of – 400 Meter Run 9 Strict Pullups 9 Thrusters Modify run to 100 Double Unders or 2 minutes of conditioning work

CrossFit WOD, April 22, 2020

04222020 Metcon Metcon (AMRAP – Rounds and Reps) 20 minute AMRAP: 200 ft Farmer Carry 200 ft Shuttle Run (4 x 50ft) 200 ft Overhead Carry 200 ft Shuttle Run (4 x 50ft)

What Makes an Iron Athlete: Perseverance.

A couple years ago, I began writing What makes an Iron Athlete, which was a list of personal characteristics our coaches and staff work to develop in every member at Iron Industry and the characteristic that stands out to me now more than ever from this list is “Perseverance.” Every day we feel the stress… Read more »