CrossFit Iron Pelican

  Metcon: “100 Proof” Teams of 3: 100/70 Calorie Rower 100 Box Jump Overs (24/20) 100 Thrusters (95/65) 100 Chest to Bar Pull-Ups 100 Thrusters (95/65) 100 Box Jump Overs (24/20) 100/70 Calorie Rower   *For combined teams of males/females, complete 85 calories.* SC: (75/55), Pull-ups, Fit: (65/35), Banded pull-ups or ring rows

  Skill:  Wall Squat   Metcon: “Double or Nothing”  3 Rounds: 75 Double-Unders 50 Air Squats 15 Power Cleans (135/95)   SC: (115/80), 150 Singles   Fit: (95/65), 75 singles, 30 Air Squats     Extra Work: Split Jerk On the Minute x 10 Build to a Heavy Split Jerk

  Strength: Romanian Deadlift 4 sets of 8     “Midline Madness” 4 Giant Sets, not for time: 15 Abmat Sit-Ups 20 Hip Extensions 25 Flutter Kicks 30 Banded Good Mornings

MetCon: “Freedom Sauce” AMRAP 3 21 Overhead Squats (95/65) 21 Burpee Over the Erg Max Calorie Row Rest 3:00  AMRAP 3 18 Overhead Squats (115/80) 18 Burpee Over the Erg Max Calorie Row Rest 3:00  AMRAP 3 15 Overhead Squats (135/95) 15 Burpee Over the Erg Max Calorie Row Rest 3:00  AMRAP 3 12 Overhead

Strength: Deadlift Build to Heavy Set of 5 MetCon: “Flat Tire” Teams of 3: On the Minute x 12 (4 Rounds) 10 Deadlifts (225/155) 20 AbMat Sit-Ups Max Calorie Bike SC: 185/135, Row Fit: 155/105, Row Score is total Calories.

Partner WOD: “Warpath” 800 Meter Run 8 Rounds “The Chief” 400 Meter Run 6 Rounds “The Chief” 200 Meter Run 4 Rounds “The Chief” Barbell: (135/95)   SC: (115/80) Fit: (95/65)    “The Chief”: 3 Power Cleans, 6 Push-ups, 9 Air Squats   Both Partner Run.  Partner 1 will complete a full round before switching

Important Dates * Tomorrow Friend Friday. Bring a friend to try CrossFit out! * December 1st Olympic Weight Lifting Seminar. Register at https://ironpelicanweightlifting.eventbrite.com.   MetCon: “Friend Zone” Teams of 2 AMRAP 20: 100M Run 12/9 Calorie Row 9 Pull-ups Partners complete full rounds before switching   Extra Work:   Clean and Jerk On the Minute

Important Dates * 10/20/17 Friend Friday. Bring a friend to try CrossFit out! * December 1st Olympic Weight Lifting Seminar. Register at https://ironpelicanweightlifting.eventbrite.com. Strength: Back Squat: 3 Sets of 5 15 minute today to build to a heavy set of 5 on back squat. Taking 1-2 warmup sets before beginning the working sets. Metcon: “Turn and

Important Dates * 10/20/17 Friend Friday. Bring a friend to try CrossFit out! * December 1st Olympic Weight Lifting Seminar. Register at https://ironpelicanweightlifting.eventbrite.com   Metcon: “Handbag” 60/42 Calorie Bike 100 Double Unders 800 Meter MedBall Run (30/20) 100 Double Unders 60/42 Calorie Bike SC: Row, 200 Singles, (20/14) Fit: Row, 100 Singles, (14/10)

MetCon: “Townsend’s 21st” 1996M Row 10-17-10-17 Ring Dips Dealifts 165/115 T2B Squat Cleans 165   SC: Banded Ring Dip, (135/95), Knee 2 chest Fit: Bench Dips, (95/65), knee up