Wod

CrossFit Iron Hammer – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

6 Clamshells (3 Sec Hold)

6 Push Up to Pike

8 Scorpion

40 Jump Rope

Weightlifting

KB Glute Bridge Bench Press (4×6 (Alternating))

12 Side Plank Band Row (each side)

Metcon

Metcon (Time)

For Time (With a Partner):

5 Rounds

12/9 Cal Row

12/9 Cal Bike

12/9 Burpees

-Straight Into-

5 Rounds

12/9 Cal Row

12/9 Cal Bike

24 Sit Ups

*Waterall Style: Partner 2 follows Partner 1. Wait for Partner 1 to advance to the next movement before you begin. Partner 1 will wait until Partner 2 finishes Burpees before starting next round.

CrossFit Iron Hammer – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

6 Clamshells (3 Sec Hold)

10 Band External Rotation

6 Push Ups w/ Shoulder Taps

40 Second Row

Weightlifting

KB Glute Bridge Bench Press (3×6 (Alternating))

10 Side Plank Band Row

10 Alt Bent Over DB Row (w/ band around knees)

Metcon

Metcon (Time)

For Time (With a Partner):

5 Rounds

12/9 Cal Row

12/9 Cal Bike

12/9 Burpees

-Straight Into-

5 Rounds

12/9 Cal Row

12/9 Cal Bike

24 Sit Ups

*Waterall Style: Partner 2 follows Partner 1. Wait for Partner 1 to advance to the next movement before you begin. Partner 1 will wait until Partner 2 finishes Burpees before starting next round.

CrossFit Iron Hammer – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

6 Clamshells (3 Sec Hold)

10 Band External Rotation

6 Push Ups w/ Shoulder Taps

40 Second Row

Weightlifting

KB Glute Bridge Bench Press (3×6 (Alternating))

10 Side Plank Band Row

10 Alt Bent Over DB Row (w/ band around knees)

Metcon

Metcon (Time)

For Time (With a Partner):

6 Rounds

12/9 Cal Row

12/9 Cal Bike

12/9 Burpees

-Straight Into-

6 Rounds

12/9 Cal Row

12/9 Cal Bike

24 Sit Ups

*Waterall Style: Partner 2 follows Partner 1. Wait for Partner 1 to advance to the next movement before you begin. Partner 1 will wait until Partner 2 finishes Burpees before starting next round.

*Each Partner completes 3 rounds

CrossFit Iron Hammer – CrossFit

Warm-up

Warmup 14 (No Measure)

3 Rds

High Knees 50 ft

Butt Kicks 50 ft

Side shuffle Left 50 ft

Side Shuffle Right 50 ft

10 Air Squats

10 Pushups

Weightlifting

Front Squat

1×5 @65%

2×5 @70%

2×5 @75%

8-10 Rower Plank to Pike btw sets

Metcon

Metcon (AMRAP – Rounds and Reps)

7 Min AMRAP

14 Front Rack Lunge 115/80

7 Box Jump Overs 24/20

7 Toes 2 Bar

CrossFit Iron Hammer – CrossFit Masters

Warm-up

Warm-up (No Measure)

2 Rounds

5 No Push Up Burpees (focus on high jump)

10 Russian KBS

25 Second Hollow Rock Hold

30 Second Bike (90% effort)

Weightlifting

1 Power Clean + 1 Hang Squat Clean (10 Min – EMOM)

Metcon

Metcon (Time)

21-15-9

Power Clean & Press/Jerk

Burpee Over Bar

CrossFit Iron Hammer – CrossFit

Warm-up

Warm-up (No Measure)

2 Sets

5 Min

500m Row

15 Wall Ball

2 Wall Walk

Weightlifting

Split Squat (RNT – Front Foot Elevated)

Dual KB Front Rack Loaded

5×5 (each leg)

30 Hollow Rock Flutter kicks btw sets

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

30 Double Unders

10 Burpees

3 Bar Muscle Ups

CrossFit Iron Hammer – CrossFit Masters

Warm-up

Warm-up (No Measure)

2 Rounds

6 Clamshells (3 sec pause at top)

10 Jumping Squats

6 Spiderman with Rotation (3 ea/side)

30 Second Row (90% effort)

Weightlifting

Back Squat (5×3 (21×1) )

*70-75% of 1RM

*Side Star Plank w/ DB Rotation

EMOM

Metcon (AMRAP – Reps)

20 Mins (30 on/30 off)

1 – Max Calorie Bike

2 – Max Jumping Lunges/Rev Lunge

3 – Max Calorie Row

4 – Max DB Hang Cleans

CrossFit Iron Hammer – CrossFit

Warm-up

Warm-up (No Measure)

2 Rds

15 Calorie Bike

10 Barbell Z Press

10 Hollow Rocks

5/Side Superman Lunge w/Rotation

Weightlifting

Push Press (8-5-3-3-3 Work to a heavy 3 rep)

45-60 sec Low Plank hold btw sets

Metcon

Metcon (Time)

3 Rds

500m/400m Row

15 Hand Release Pushups

10 Power Clean

Rd 1- 135/95

Rd 2 – 155/105

Rd 3- 185/135

CrossFit Iron Hammer – CrossFit

Warm-up

Warm-up (No Measure)

2 Rds

15 Calorie Bike

10 Barbell Z Press

10 Hollow Rocks

5/Side Superman Lunge w/Rotation

Weightlifting

Push Press (8-5-3-3-3 Work to a heavy 3 rep)

45-60 sec Low Plank hold btw sets

Metcon

Metcon (Time)

3 Rds

500m/400m Row

15 Hand Release Pushups

10 Power Clean

Rd 1- 155/105

Rd 2 – 185/135

Rd 3- 205/155

CrossFit Iron Hammer – CrossFit

Warm-up

Warm-up (No Measure)

2 Rds

250m Row

10 Air Squats w/3 sec hold at the bottom

Side plank Rotation 8/each side

Metcon

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