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)
Latest
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!
Saturday’s WOD
This WOD should be completed in teams of 4 where everyone starts on one exercise. Team members may not move to the next exercise until everyone on the team has completed the correct number of reps.
30 – 20 – 10 of:
Sumo Deadlift High Pull
Box Jumps
Burpeess
Wall Balls
Then: As a team finish strong with a 400m Run
