Thursday’s WOD
Tonight we are going to visit the CF WOD “Helen”
“Helen”
3 Rounds for Time
400m Run
21 KB Swings
12 Pullups
Monday’s WOD
Clean & Press Ladder:
1 Power Clean – 1 Push Press
2 Power Cleans – 2 Push Presses
3 Power Cleans – 3 Push Presses
Don’t release bar, continue the ladder until failure to complete the next step. After failure, rest 3-4 mins, adjust the weight, and begin again. Repeat the process one more time for a total of 3 attempted ladders.
Monday’s WOD
We are going to introduce a new movement from the Gymnastics WOD realm. Some of you have asked about chest development…get ready for it!!
10-9-8-7-6-5-4-3-2-1
Maltese Bench Press (will demo before the WOD)
Heavy TGU
Push Press
Saturday’s WOD
“The Valley”
50 Partner KB Situps
40 Goblet Squats
30 Dynamic Pushups
20 KB Swings
10 Wall Climbs
-Team Challenge 100 Pullups per team-
10 Wall Climbs
20 KB Swings
30 Dynamic Pushups
40 Goblet Squats
50 Partner KB Situps
Thursday’s WOD
7 Rounds For Time
10 KB Snatches (35/25)
10 Tire Jumps
1 Gym Gasser (don’t laugh Will!)
Tonight’s WOD
WOD:
5 Rounds For Completion
5 Deadlifts (Heavy 70-80% 1RM)
10 Wall Climbs
15WallBall Shots
Monday’s WOD
Tonight’s WOD will still be a heavy WOD, but with a working man’s focus.
5 Rounds
Farmer’s Carry – Down and Back
Front Squats - 10
Sledge Strikes – 10 (5 per side)
Thursday’s WOD
This Thursday we have the honor of the very first IronWorks Memorial WOD. We will change the time to 7:30pm and will be working outside for the entire WOD. Here is the WOD…
“Kendall”
9 Rounds
4 Deadlifts (200 lbs)
24 Pushups
11 Pullups
There is no time cap on this WOD.
Kendall Rice was born August 27th, 2001 to Brad and Nikki Rice. She was always such a bright spot in any room. Kendall was called home at the age of 9 on April 24th, 2011. Just as our Lord Jesus rose on Easter morning, Kendall was welcomed into His presence on Easter morning last year. We celebrate her short but beautiful life with this WOD and continue to lift up Brad and Nikki in our prayers.
Heavy Night
Tonight we are going to tackle a CrossFit Hero WOD “RANDY”
“Randy”
75 Power Snatches (75 lbs)
Looks simple but I promise you will be hurting by the end. We will have a short form check before beginning to prevent any back injuries. See you guys tonight…don’t forget it’s Andy’s B-Day so we will have the Burpee Circle after the WOD to celebrate with the wild man!
Tonight’s WOD
15 Min EMOM
5 Knees to Elbow
6 KB Snatches
1 High Knees Course (details to follow at WOD)
And look guys…IT’S ONLY 15 MINS!!
We will also have the traditional Burpee Circle since we are celebrating two birthdays this week in our IronWorks Community.
Today’s WOD
For time:
Run 800 meters
10 rounds of the couplet:
Pull-up, 10 reps
De-loading Pushups, 10 reps
Run 800 meters
There will be a rowing or cycling option for the 800 meters.
Easter WOD
We are going to try to do the Easter WOD again this year for those that are interested. We are looking at doing it Friday evening at 7:15pm.
The Easter WOD is an 800 meter carry of a 135 pound bar bell. The weight is the estimate of the crossbeam of a Roman Cross and the distance is the estimated distance from the Pretorium of Pilate to Golgotha.
Thursday’s WOD
“Holbrook“
Ten rounds, each for time of:
95 pound Thruster, 5 reps
10 Pull-ups
100 meter Sprint
We will be doing this HERO WOD outside so dose up on your allergy meds. See you tonight guys!!
Monday’s WOD
Strength:
Squat – 8 Rounds of 3
Floor Press – 2 Rounds of 3
MetCon:
30 seconds KB Shoulder Press Left – 1 Pood
30 seconds KB Shoulder Press Right – 1 Pood
1 Min Total Back Extension Hold
Repeat Metcon for 5 Rounds
March 19th
We will not have any of our regular scheduled fitness ministries tonight at Five Forks. We are in a revival series with Rick Fisher. These nights are open to everyone and begin at 7pm. The theme of the revival is taking your relationship with Jesus to the next level. The first two messages have been great and we are having some great worship. If you are free Mon, Tues, or Wed. Night this week, please come out and join us.
In His Service,
Eric & Adrian Summers
Tonight’s WOD
With such amazing weather, we are going to move all applicable elements of the WOD outside.
21-15-9
KB Swings
Pullups – these will be inside for now…
Rest
21-15-9
Sledge Strikes
Burpees
Challenge
Slider Relay in the Gym
Tonight’s KB WOD
Hey guys, in light of our new KB’s from ROGUE Fitness, I think it’s time we have a KB focused WOD…Here it goes:
Teams of 2 Athletes:
1st Athlete completes this WOD – 21/15/9 KB Swings, Pushups (Deloading)
Team completes this WOD – 3 Rounds of 50: KB SDHP, KB Renegade Row, KB Snatch (the 50 is total for the team per round, athletes complete 25 per round)
2nd Athlete completes this WOD – 9/15/21 KB Swings, Pushups (Deloading)
Cash Out: Turkish Getups totaling your BodyWeight. Use as many reps at whatever weight you are comfortable with to total your BW.
Tonight’s Oly WOD
WOD:
Clean Pulls:
4 x 2 @ 1RM
4 x 2 @ 1RM + 5lbs
Clean & Jerk:
5 @ 50% 1RM
2 @ 80%
2 @ 85%
1 @ 90%
2 @ 80%
2 @ 85%
1@ 90%
Close it out with a 10 min AMRAP:
2 Burpee Pullups
4 Dips
6 Squats
Tonight’s WOD
5 Rounds - 30 sec on/30 sec off
KB Swings
Burpees
Bar Cleans
Squats
You will have 30 seconds of work on one movement, during your 30 seconds of rest, transition to the next movement. You will need to do all 4 movements each round. There will be a 10 sec break between each round, so the entire WOD will be just under 21 mins. Come ready to really turn it on for those 30 second work periods.
See you tonight!!
Everyday I’m Shuffling
A Deck of Cards will be used to randomize our WOD tonight. We have done this on a Saturday WOD, but not on Thursday Night.
Hearts – ManMakers
Diamonds – Knees 2 Elbow
Clubs – Box Jumps
Spades – Dips
(Number cards will equal that number of reps per suit, Face Cards will equal 10 reps, Aces will be 11 reps, and the Jokers are automatic 20 Burpees)
Thursday’s WOD
“Filthy Fifty”
For time:
50 Box jump
50 Jumping pull-ups
50 Kettlebell swings
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press
50 Back extensions
50 Wall ball shots
50 Burpees
50 Double unders
Tonight’s WOD
Another well programmed WOD from a local box. I like the looks of it, so let’s give it a go. We will see how we fare!!
“Six-Shooter”
6 Rounds for Time
6 Hang Cleans
6 Pushups
6 KB Swings
6 Thrusters
6 Pull-Ups
6 Mikeys
