Iron Major CrossFit: WOD

Row a 10,000 meter time trial, going for your personal best. After you've rowed, enter your time in the Online Ranking and see where you stand with others of your age, gender and weight class.

Post time Comments.

Thursday 2021.09.23

Deadlift 3-2-2-2-1-1-1-1-1 reps

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Wednesday 2021.09.22

Complete as many rounds as possible in 10 minutes of:

5 power cleans
10 toes-to-bars

♀ 135 lb.♂ 205 lb.

Post rounds to Comments.

Tuesday 2021.09.21

For time:

800-meter run
40 wall-ball shots
400-meter weighted run
20 wall-ball shots
400-meter weighted run
20 wall-ball shots
800-meter run
40 wall-ball shots

♀ 20-lb. ball, 9-ft. target
♂ 30-lb. ball, 10-ft. target

Post time to Comments.

Monday 2021.09.20

3 rounds for time of:

15-cal. row
12 power snatches
9 burpees

♀ 65 lb. ♂ 95 lb.

Post time to Comments.

Wednesday 2021.09.15

12mins AMRAP of:

1 KB Clean (right arm) into

1 KB Push Press (right arm) then

1 Reverse Turkish Get-up

Repeat sequence with left arm.

Continue for 12mins. Post rounds in Comments.

Tuesday 2021.09.14

3 rounds for time of:

Run 800 meters

Rest 2 minutes

Post time to Comments.

Monday 2021.09.13

50-40-30-20-10 reps for time of:

Double-unders

GHD sit-ups

Post time to Comments.

Friday 2021.09.10

13-min KB Circuit

Do the following circuit ONE time, resting as shown:

– Pushups (50 secs), rest 10 secs
– KB Goblet Squat (50 secs), rest 10 secs
– AbMat Sit-ups (50 secs), rest 10 secs
– Bulgarian Split Squat (Left Side) (50 secs), rest 10 secs
– Bulgarian Split Squat (Right Side) (50 secs), rest 10 secs
– Close-Grip Pushups (50 secs), rest 10 secs
– Jumping Jacks (50 secs), rest 10 secs)
– Mountain Climber (50 secs, rest 10 secs)
– Pushup Plank (50 secs), rest 10 secs
– KB Push Press (Left Side) (50 secs), rest 10 secs

– KB Push Press (Right Side) (50 secs), rest 10 secs
– KB Swings (50 secs), rest 10 secs
– Two-hand single KB Bentover Row (50 secs), rest 10 secs

Post time in Comments.

Thursday 2021.09.09

Split jerk 5-5-3-3-3-1-1-1-1 reps

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Wednesday 2021.09.08

Complete as many rounds as possible in 15 minutes:

25 toes-to-bars
50 burpees
75 wall-ball shots

14-lb. ball to 9 ft.
20-lb. ball to 10 ft.

Post rounds completed to Comments.

Tuesday 2021.09.07

Row 250 meters

Row 500 meters
Row 1,000 meters
Row 500 meters
Row 250 meters

Rest 1 minute between efforts.

Post time for each interval to Comments.

Monday 2021.09.06

“Kabul 13”

2021m Row
-then
13 rounds
8 snatches @115/85 or 52/39kg
26 AB-Mat Sit-ups

Symbolism

2021m row for the year.
13 rounds for the 13 heroes who passed.
8 snatches for the month and because they were “snatching” citizens and allies out of the grasp of terrorists.
26 sit-ups for the day and because their loss was punch to the gut.

13 U.S. Service Members killed in Afghanistan on 8/26/2021.

U.S. Marine, Sgt Johanny Rosario (25)
U.S. Marine, Cpl Hunter Lopez (22)
U.S. Marine, LCpl Kareem Nikoui (22)
U.S. Marine, LCpl Rylee McCollum (20)
U.S. Marine, LCpl Jared Schmitz (20)
U.S. Marine, LCpl David Lee Espinoza (20)
U.S. Navy, Maxton Soviak (20)
U.S. Marine, SSgt Taylor Hoover (31)
U.S. Marine, Cpl Daegan Page (23)
U.S. Army, Ryan Knauss (23)
U.S. Marine, Cpl Humberto Sanchez (22)
U.S. Marine, Sgt Nicole Gee (23)
U.S. Marine, Ricky Thompson (21)

Friday 2021.09.03

Hang Power Clean and Push Jerk 3-3-3-3-3-3-3 reps

Post loads to Comments.

Thursday 2021.09.02

20 min AMRAP:

20 Push Presses

20 Bent Over Rows

400-meter Run

Post rounds in Comments.

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