CrossFit Iron Pelican

Metcon: “Doce” AMRAP 4: 27/21 Calorie Row 21 Power Cleans (135/95) 15 Burpee Box Jump Overs (24/20) Rest 4:00 AMRAP 4: 27/21 Calorie Row 21 Power Cleans (115/80) 15 Burpee Box Jump Overs (24/20) Rest 4:00 AMRAP 4: 27/21 Calorie Row 21 Power Cleans (95/65) 15 Burpee Box Jump Overs (24/20)   SC: (115/80), (95/65), […]

Strength: On the Minute x 10 2 Power Snatches   Athletes will have the opportunity to either build in weight over the course of the ten minutes or stay at the same weight across   MetCon: “Run Down” 4 Rounds: 15 Power Snatches (75/55) 30 Double Unders 200 Meter Run SC: (65/45), 60 Singles Fit:

Metcon: “Dirty 30” For Time: 30 Box Jumps (24/20) 30 Chest to Bar Pull-ups 30 Kettlebell Swings (53/35) 30 Front Squats (115/80) 30 Toes to Bar 30 Push Press (115/80) 30 Deadlifts (115/80) 30 Wall Balls (20/14) 30 Burpees 30 Double Unders SC, Fit,& Extra Work will be on the board Important dates and Information

Partner WOD: Two People, One Barbell – Barbell can’t touch the ground or 10 Burpees each person 80 Hang Power Clean (115/80) 80 Front Squat 80 Push Press 80 Front Rack Lunges Pick a partner you can use the same barbell/weight with. If odd number of people, do 120 reps with a group of 3

Important dates and Information *We will be closed Thanksgiving day. *We will have one class on Black Friday @ 9am *Olympic Lifting Seminar Dec 1 @ 5:30Pm *Christmas party at Portico Dec 2 @ 7pm / Ugly sweater *Winter clothes pre-order is out.   Metcon: “Air Bags V2” Teams of 3 AMRAP 25: 10 Zercher

Important dates and Information *We will be closed Thanksgiving day. *We will have one class on Black Friday @ 9am *Olympic Lifting Seminar Dec 1 @ 5:30Pm *Christmas party at Portico Dec 2 @ 7pm / Ugly sweater *Winter clothes pre-order is out. MetCon: “Big Nasty” 3 Rounds: 7 Ring Muscle-Ups 50 Air Squats 10

Important dates and Information *We will be closed Thanksgiving day. *We will have one class on Black Friday @ 9am *Olympic Lifting Seminar Dec 1 @ 5:30Pm *Christmas party at Portico Dec 2 @ 7pm / Ugly sweater  *Winter clothes pre-order is out.   Strength: Deadlift 5 sets of 3   Starting today with a

Important dates and Information *We will be closed Thanksgiving day. *We will have one class on Black Friday @ 9am *Olympic Lifting Seminar Dec 1 @ 5:30Pm *Christmas party at Portico Dec 2 @ 7pm / Ugly sweater  *Winter clothes pre-order is out. Metcon: “Criss Cross” AMRAP 15: 30 Double Unders 15 Power Cleans (115/80)

Strength Thruster Heavy Set of 5 15 mins Metcon “Hopped Up” AMRAP 7: 3 Thrusters (95/65), 3 Lateral Burpees 6 Thrusters (95/65), 6 Lateral Burpees 9 Thrusters (95/65), 9 Lateral Burpees Add 3 Repetitions per round. SC: (75/55) Fit: (65/45) Extra Work: Squat Snatch Complex On the 1:30 x 7 Hang Squat Snatch + Squat

9am Partner WOD “Ironhide” AMRAP 14: Burpee Box Jump Overs (24/20) On the Minute: 7 Deadlifts (225/155)   SC: (20) (185/135) Fit: Step over (155/105)   Partner 1 will start on DL. Partner 2 will start on BBJO. Then switch every minute on the minute. The partner who is doing the deadlifts will rest the