CrossFit LPF/Iron Core Fitness Partner Throwdown!

by | Mar 28, 2015 | WOD

Sabado Gigante! CrossFit LPF & Iron Core Fitness! Partner WOD! (Chipper: 35:00) 100 OH KB Swings (50/50) E: #70/53 RX: #53/35 S: #44+/25+ 80 WBS (40/40) #20/14 (10ft./9ft.) E: 12ft./10ft. 60 Calories (30/30): Air Dyne Bike 40 Burpee / Box Jumps (20/20)...

Working on that engine!

by | Mar 26, 2015 | WOD

Thursday! 3 Met Con(s): A) 10:00 AMRAP! 250 M Row (7/8) 25 Hollow Rocks (BFSU) E: weighted #25/15 Rest 2:00 B) 10:00 AMRAP! 10 DL E: #205/155 RX: #185/135 S: #165/115 10 Target Burpees Men: top bar Women: bottom bar Rest 2:00 C) 10:00! E: 1 mile Run + ME Alt. Suitcase...

1 Rep Max Clean & Jerk!

by | Mar 25, 2015 | WOD

Wednesday! Strength: 15:00 to work up to a 1RM Clean & Jerk (any form)! CF Light: AMRAP! 20 Alt. Step Ups 20 Crunches 20 Jumping Jacks 20 Plank Climbs Met Con: 12:00 (alternating) EMOM! 3 Sets: 1 Power Clean + 1 Push Jerk (PP) = 1 set! (DB HPC + DB PP) E: #155/115...

Strict Pullups and Barbell Rows

by | Mar 24, 2015 | WOD

    Tuesday! Strength: 12:00 (Super Set workout) *Alternate between both exercises. A) 5 reps x 5 sets Bent Over (BB) Rows (Progressively Loading / UB) B) 8 reps x 5 sets Strict Pull-ups E: Weighted #20+/14+ WB RX: Unassisted S: Banded CF Light: AMRAP! 15...

CrossFit Open 15.4

by | Mar 23, 2015 | WOD

  Monday! Strength: (15:00) Front Squats 80%x4 repsx2 sets 85%x3 repsx3 sets CF Light: AMRAP! 50 Mountain Climbers 10 HRPU 50 Bicycle Kicks 10 G2O (BP) 100 M Run Met Con: 15.4 (8:00) RX: #185/125 (See 15.4 pic for WOD description) S: 1 bar per athlete! #95/65...