CrossFit Iron Pelican

MetCon: “Body Check” Tabata (8 x :20 on/:10 off) Air Squats Sit-ups Push-ups Calorie Row Complete all 8 intervals before progressing to next station Score = Total reps/calories  

  Strength: Deadlift Build to a Heavy Set of 3 20Mins MetCon: “Optimus Prime” AMRAP 7: Wallballs* (20/14#) *EMOM: 5 Deadlifts (225/155)  

  One Class in the morning @ 7:30am Partner WOD: 1775 AMRAP in 60minutes of: 17 Power Cleans 135/95# 75 Air Squats Unload the barbell and carry it 200 meters away. Return to the plates and carry one of them to the barbell. Retrieve the second plate, and carry it forward and reload barbell for

* The Fourth we will only be having one class at 7:30am. Get your workout in early, then go have fun with the rest of the day with family and friends!* Skill: EMOM 10 A. 25-30 unbroken DUs B. 15 -20 unbroken DUs C. 5-10 unbroken DUs *Chose a number and try to go unbroken

* The Fourth we will only be having one class at 7:30am. Get your workout in early, then go have fun with the rest of the day with family and friends!* Strength: Front Rack Lunges 4X8(each Leg) Increasing Weight MetCon: 21-15-9: DB Hang Squat Cleans (50’s/35’s) Handstand Push-ups 600m Run SC: 35’s/25’s, push-ups Fit: 20’s/15’s,

Summer Throw Down Team Comp WOD 5 Team Tara AVG: 9:27 Team Kendall AVG: 10:27 Team Tara WINS!!!   Midline (Anterior): Tabata: Hollow Hold   Metcon: AMRAP 15: 30 Calorie Bike/Row 20 DB Push Press (35’s/25’s) 10 Deadlifts (245/165) SC: Row, 25’S/15’S, 185/135 Fit: Row, 65/35 Push Press, 155/105DL

  Metcon: “Hang Tough” AMRAP 4: 27 Hang Power Cleans (115/80) 27 Wallballs (20/14#) 27 Calorie Row Rest 4:00 AMRAP 4: 21 Hang Power Cleans (115/80) 21 Wallballs (20/14#) 21 Calorie Row Rest 4:00 AMRAP 4: 15 Hang Power Cleans (115/80) 15 Wallballs 15 Calorie Row SC: 95/65, 14/10 Fit: 75/55, Air squats

  Summer throw down WOD 4 Strength Team Tara AVG: 274 Team Kendall AVG; 289 Team Kendall Winds!   MetCon: “Harley Love” 6 Rounds: 13 Thrusters (95/65) 14 Pull-ups SC: 75/55 Fit: 65/45   Gymnastics Conditioning 18 Kipping HSPU Rest 1:00 15 Kipping HSPU Rest :45 12 Kipping HSPU Rest :30 9 Kipping HSPU Rest

Summer Throw Down WOD 5 1-2-3-4-5-6-7-8-9-10 Power  Cleans 135/95 Bar Facing Burpees SC: 115/80 Fit: 95/65 Strength: Back Squat 60%/2 70%/2 75%/2 80%/2 (85%/2)2 Every 2 mins

Summer Throw Down WOD 3 Team Tara Avg: 94 Team Kendall Avg:94.1 Team Kendall Win!   Strength: Front Squat 60%/2 70%/2 75%/2 80%/2 (85%/2)2   Metcon: “Jackie” 1,000m Row 50 thrusters (45/35#) 30 Pull-ups SC: (35/25), Banded pull-ups Fit: 700M Row, 50 Air Squats to a ball, 30 Ring Rows