fbpx
  • (402) 991-7991
  • chris@ironherocrossfit.com
  • Location
  • Member Login
  • Facebook
  • Twitter
  • Youtube
Menu 
  • Home
  • Start Here
    • What Is CrossFit?
    • Signup for your Free No Sweat Intro!
    • Frequently Asked Questions
    • At Home WODs
    • Athletic Milestones
    • Movement Library
    • CrossFit Terms Defined
  • About Us
    • Testimonials
    • Proudly Sponsored By
    • Our Staff
    • Our Programs
    • Our Facility
    • Nutrition
    • Upcoming Events
  • Schedule
  • Blog
    • Workout of the Day
    • Brooke F – Testimonial
    • Kat K – Athlete Profile
    • Andrew W – Athlete Profile
    • Sarah R – Athlete Profile
    • Pat E – Athlete Profile
    • Ian W – Athlete Profile
    • Connie R- Athlete Profile
    • Lisa H – Athlete Profile
    • Corey W – Athlete Profile
    • Jenn H – Athlete Profile
    • Kim P – Athlete Profile
    • Brooke H – Athlete Profile
    • Cari A – Athlete Profile
    • Andy B – Athlete Profile
    • Brittany G – Athlete Profile
    • Megan U – Athlete Profile
    • Amy B – Athlete Profile
    • Tony B – Athlete Profile
    • Jen M – Athlete Profile
  • Contact Us
    • Dropping In?
    • Map & Directions
  • Free Intro!

CrossFit-190805

Posted August 4, 2019 by Chris Suiter & filed under Workout of the Day.

All the Kettlebell things!

Strength/MetCon

4 RFT

5x 2-Bell Swing

5x 2-Bell Clean

5x 2-Bell PPress

5x 2-Bell FSQ

5x 2-Bell Thruster

1min Rest

*2min per round + 1min rest

Optional BuyOut

“Body Armor v6”

Tags: #frontsquat, #kb #kbthings, #mondayfeelz, #pushpress, #workoutoftheday, clean, crossfit, fsq, hwpo, ihcf, ironhero, swings, thruster, wod

Today's WOD

CrossFit Programming – Week of December 9th, 2019

🚨Programming for Week of Dec 9th🚨



✅Reminder: Only BROWN Levels Shown
 
✅Don’t forget our Iron Hero CrossFit Holiday Party is taking place on Sunday, December 15th!  We want all you guys to be there so we can have some fun, hang out, and do something outside our 4 walls. Be there!
 

✅Monday✅

🧸Pistols
12 minutes
Build to Heavy 3
reps
Rest 1:00 b/t side/sets
 
🧸“Bagel Bites”
12 min AMRAP
10 sec L-sit
20 Air Squats
30 Doubleunders
 

✅Tuesday✅

🧸“Occam’s Razor”
5 Rounds For Time
12 Burpees to 1′
Target
12 American KbS
70/53
12 Cal Bike/Row/Ski
→Sub 200m run
Rest 2:00
 
🧸Core Finisher
3 Rounds For Quality
15 Partner Situps
(each)
30 sec WtD Plank
10 Partner Kneeling
Medball Side Throws
(ea/partner/side)
30 sec WtD Plank
 

✅Wednesday✅

🧸Half-kneeling Kb Press
15 minutes
Accumulate 4-6 Sets
8 Reps (ea/s)
Building
1:00 Rest b/t sides/sets
 
🧸“Staircase”
For Time
1-2-3-,,,-8-9-10
Ring Dip
Box Jump 24/20
10-9-8-…-3-2-1
TtB
Wallball 20/14
 

✅Thursday✅

🧸Weightlifting
10 minutes
Build to Heavy
1 Power Clean
+
3 Front Squats
 
🧸“Enter the Dragon”
5 Rounds For Time
400m run
8 Front Squats
185/135
12 CtB Pullups
 

✅Friday✅

🧸Sumo Deadlift
12 minutes
Build to a Heavy
5 Reps
 
🧸“String Theory”
15 min AMRAP
Heavy & Unbroken
9 Deadlift
6 Hang Power
Clean
3 Push Press
If you break drop weight by at least 10% &
rest 1:00
 

✅Saturday✅

🧸“Chain Link”
For Time
Accumulate
300 Abmat Situps
200 Pushups
100 OH Squats
115/85
Then
800m Run
 
🧸Core Finisher
Tabata
Russian Twists
w/KB
Posted in Workout of the Day | Tagged body fat, crossfit, crossfit wod, crossfit workout of the day, fitness, health, holiday party, holidays, level method, lose weight, partner wod, partner workout of the day, the level method, weight, wod, workout of the day | Comments Off on CrossFit Programming – Week of December 9th, 2019

Recent Blogs

  • The Fastest Way to Reach Burnout
  • Why CrossFit?
  • What Shoes Should I Wear?
  • Sleep In Your Gym Clothes
  • Why Work on My Nutrition Now?

Like Us on Facebook

Like Us on Facebook

Explore Our Site

  • Home
  • Start Here
    • What Is CrossFit?
    • Signup for your Free No Sweat Intro!
    • Frequently Asked Questions
    • At Home WODs
    • Athletic Milestones
    • Movement Library
    • CrossFit Terms Defined
  • About Us
    • Testimonials
    • Proudly Sponsored By
    • Our Staff
    • Our Programs
    • Our Facility
    • Nutrition
    • Upcoming Events
  • Schedule
  • Blog
    • Workout of the Day
    • Brooke F – Testimonial
    • Kat K – Athlete Profile
    • Andrew W – Athlete Profile
    • Sarah R – Athlete Profile
    • Pat E – Athlete Profile
    • Ian W – Athlete Profile
    • Connie R- Athlete Profile
    • Lisa H – Athlete Profile
    • Corey W – Athlete Profile
    • Jenn H – Athlete Profile
    • Kim P – Athlete Profile
    • Brooke H – Athlete Profile
    • Cari A – Athlete Profile
    • Andy B – Athlete Profile
    • Brittany G – Athlete Profile
    • Megan U – Athlete Profile
    • Amy B – Athlete Profile
    • Tony B – Athlete Profile
    • Jen M – Athlete Profile
  • Contact Us
    • Dropping In?
    • Map & Directions
  • Free Intro!

Search Our Site

Contact Us

Call Us:

(402) 991-7991

Email Us:

chris@ironherocrossfit.com

Visit Us

Visit Us

615 N 114th Street
Omaha, NE 68154

CrossFit CrossFit Journal: The Performance-Based Lifestyle Resource Powered by Awesome - Website Design for CrossFit® Affiliates