Wod

CrossFit Iron Hammer – CrossFit

Warm-up

Warm up 1 (No Measure)

300m Row

then

3 rds Not for time

12 overhead squat (pvc)

10 pushups

8 ring rows

then

10 iron cross

10 scorpions

10 pass throughs

10 Calorie Bike

Metcon

Crossfit Games Open 19.2 (Ages 16-54) (AMRAP – Reps)

8 Minute AMRAP + Bonus Time of:

25 Toes To Bar

50 Double Unders

Squat Cleans*

*Round 1 – 15 @ 135# / 85#

*Round 2 – 13 @ 185# / 115#

*Round 3 – 11 @ 225# / 145#

*Round 4 – 9 @ 275# / 175#

*Round 5 – 7 @ 315# / 205#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

Crossfit Games Open 19.2 Scaled (Ages 16-54) (AMRAP – Reps)

8 Minute AMRAP + Bonus Time of:

25 Hanging Knee-raises

50 Single Unders

Squat Cleans*

*Round 1 – 15 @ 95# / 55#

*Round 2 – 13 @ 115# / 75#

*Round 3 – 11 @ 135# / 95#

*Round 4 – 9 @ 155# / 115#

*Round 5 – 7 @ 185# / 135#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

CrossFit Iron Hammer – CrossFit Masters

Warm-up

Warm-up (No Measure)

3 Rounds

45 Second Bike

10 Walking Lunges

14 Plank March (KB)

Weightlifting

Split Squat (4×8 (BB))

10 DB Prone Row

Metcon

Metcon (Time)

4 Rounds

45 Jump Rope

9 DB Snatch (each arm)

12 Hollow Rocks

9 Single Arm DB Push Press

12 Knees to Elbow

9 Push Ups

CrossFit Iron Hammer – CrossFit

Warm-up

Warm up 2 (No Measure)

500m row

15 air squats

15 v ups

15 pushups

15 cross jacks

10 around the world (pvc)

10 pass throughs

Weightlifting

Split Squat (5×5 work to a heavy 5 each leg)

Back Rack

Rear foot elevated w/bench or 20″ Box

Metcon

Metcon (No Measure)

5 Sets – Increase Effort each Rd

10 Sumo Deadlift High Pull 95/65

15 Hand Release Pushups

5 Box Jump Overs 24/20

10 Calorie Bike

CrossFit Iron Hammer – CrossFit

Warm-up

Warm Up 10 (No Measure)

15 cal Bike or 300m Run

-Then-

2 rounds:

10 Walking Lunges

10 Jumping Jacks

10 Pushups

-Then-

30 sec Spiderman Lunge Right

30 sec Spiderman Lunge Left

30 sec Pike Stretch

30 sec Groin Stretch

Weightlifting

Bench Press (4×8 work to a heavy 8 rep)

5 Strict pullups btw sets

Metcon

Metcon (Time)

4Rds

350m Row

10 Single Arm KB Thruster 53/35

2 Wall Walks

12 V-Ups

10 Overhead Lunge 115/75

CrossFit Iron Hammer – CrossFit

Warm-up

Dynamic Warm Up 8 (No Measure)

2 Rounds

100m jog (4 laps around the gym)

10 Air Squats

10 Ring Rows

10 Push-ups

10 Alternating Lunges

10 KB Swings (Light)

Then

10 pass throughs

10 around the worlds

Weightlifting

Back Squat (5×5 Work to a heavy 5 rep)

30 sec hollow rock hold btw sets

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

12 DB Snatch 50/35

6 Burpee Over DB

30 Double Unders

CrossFit Iron Hammer – CrossFit Masters

Warm-up

Warm-up (No Measure)

3 Rounds

6 Single Leg DB RDL (each leg)

8 Goblet Squats (2 sec pause at the bottom)

20 Second Side Star Plank (each side)

Weightlifting

Front Squat (5×4 (22×2))

30 Second Ring Plank in Between Each Set

Metcon

Metcon (AMRAP – Rounds and Reps)

16 Min – AMRAP

12 Deadlift

10 Bar Over Burpee

14 KB Swings

200m Row

CrossFit Iron Hammer – CrossFit

Warm-up

Warm up 11 (No Measure)

300 m Row

-Then-

30 sec Pigeon Pose Right

30 sec Pigeon Pose Left

30 sec Spiderman Lunge Right

30 sec Spiderman Lunge Left

-Then-

15 PVC Passthroughs

15 PVC Good Mornings

15 PVC Overhead Squats

15 sec Goblet Squat Hold 70/53

Weightlifting

Shoulder Press (10-4-4-4-4 Work to a heavy 4 rep)

Metcon

Metcon (Time)

7 Rds

7 Squat Clean 115/75

7 Chest 2 Bar Pullups

7 Box Jump 30/24

CrossFit Iron Hammer – CrossFit Masters

Warm-up

Warm-up (No Measure)

3 Rounds

15 Monster Walks + 5 Squats

10 Crossover Symmetry Rows

10 Spiderman with Rotation

Metcon

Metcon (Time)

Teams of Two:

60 Front Rack Lunge/Hollow Rock Hold

60 Pull Ups/Squat Hold

60 Hang Power Cleans/Dead Hang

60 Back Squats/High Plank Hold

80 Calorie Bike

CrossFit Iron Hammer – CrossFit

Warm-up

Warmup 6 (No Measure)

20 Cal Bike

20 jumping jacks

10 walking lunges

10 plank to pike

10 pushups

10 hollow rocks

10 supermans

10 pass throughs

Metcon

Metcon (AMRAP – Rounds and Reps)

18 Min AMRAP

20 Power Clean 155/105

40 Deadlift 185/125

60 Partner Med Ball Sit-ups 20/14

80 KB Swings 53/35

200 Double Unders

CrossFit Iron Hammer – CrossFit

Warm-up

Warm Up 10 (No Measure)

15 cal Bike or 300m Run

-Then-

2 rounds:

10 Walking Lunges

10 Jumping Jacks

10 Pushups

-Then-

30 sec Spiderman Lunge Right

30 sec Spiderman Lunge Left

30 sec Pike Stretch

30 sec Groin Stretch

Metcon

Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 20-lb. ball to 10-ft. target

Women throw 14-lb. ball to 9-ft. target

Crossfit Games Open 19.1 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 14-lb. ball to 10-ft. target

Women throw 10-lb. ball to 9-ft. target