June 26, 2016

Monday 16.06.27

Warm Up
- Warm up with a 800 meter row.  Pull hard the last 100m.

Main WOD

20 Minute AMRAP: Deadlift/Power Clean/Front Squat/Push Jerk (115/75)
Scale the weight if you wish, but start with a weight you can manage for the entire WOD.

Mobility WOD
- Couch Stretch; 2x for 2 minutes each side

Post loads and results to www.ironmajorcrossfit.com.

Coach's Notes. Normal start times of 0530, 0630, and 0800. Warm up prior and be ready to 3, 2, 1...Go!

June 23, 2016

Friday 16.06.24

Warm Up
- 400m run followed by 2x lunges across the gym and back

Main WOD
“Karen”
150 Wallballs for time (20/14).

Mobility WOD
- Foam roller Friday!!  Spend 10 minutes hitting any sore spots.

Post loads and results to www.ironmajorcrossfit.com.

Coach's Notes. Normal start times of 0530, 0630, and 0800. Warm up prior and be ready to 3, 2, 1...Go!

Main WOD
- 150 wall balls of repetitive suck-fest. The key to wall balls is finding a pace and breaking sets before you think you need to. Very few athletes can charge through “Karen” unbroken. For most of us, a good strategy is 15 sets of 10 reps, and no more. You are going to feel like a world beater coming out of the gate. Be disciplined enough to pull the reins back and let that ball hit the floor after rep 10. Take 5 deep breaths, shake out the arms, and squat clean the ball into the next set of 10. I promise you will benefit over the entire workout if you start small and stay consistent. If you have the engine for it try 10 sets of 15. If you’re really confident you may try sets of 50, 40, 30, 20, and 10. If you’re a complete newb try 30 sets of 5. My experience has been that larger sets come far easier at the end rather than the start.

June 22, 2016

Thursday 16.06.23

Warm Up
- Bergener Warmup

Main WOD
7 Minute Snatch EMOM: Every minute on the minute, perform 3 snatches.

Rest as required and follow with working up to a heavy double (snatch).

Rest as required and follow with 100 situps.

Mobility WOD
- Couch stretch.  2 minutes each side; 2x.

Post loads and results to www.ironmajorcrossfit.com.

Coach's Notes. Normal start times of 0530, 0630, and 0800. Warm up prior and be ready to 3, 2, 1...Go!

June 21, 2016

Wednesday 16.06.22

Warm Up
- 3 rounds of 10 pass throughs with the PVC pipe and 10 pushups.

Main WOD
Pull Up Ladder, 3 Rounds for Reps
Perform 1 Pull Up on the minute every minute, adding 1 Pull Up each minute and continue to add 1 Pull Up each round until you can no longer continue. (e.g., if you get to minute/round 15 and you only complete 14 of the required 15 Pull Ups, then you are done and your score is 14+14.) On the next minute, start the second round with 1 Pull Up. Continue to add 1 Pull Up each round until you can no longer continue. On the next minute, start the third round with 1 Pull Up.

Mobility WOD
- Banded shoulder extension .  2 minutes each side; 2x.

Post loads and results to www.ironmajorcrossfit.com.

Coach's Notes. Normal start times of 0530, 0630, and 0800. Warm up prior and be ready to 3, 2, 1...Go!

June 19, 2016

Tuesday 16.06.21

Warm Up
- Warm up with some Goblet Squats to facilitate proper depth and mobility. Press those knees out and get deep. Stay tight at the bottom.

Main WOD
Back Squat: 5-5-5

Front Squat: 3-3-3

Overhead Squat: 2-2-2

Mobility WOD
- Pigeon stretch.  2 minutes each side; 2x.

Post loads and results to www.ironmajorcrossfit.com.

Coach's Notes. Normal start times of 0530, 0630, and 0800. Warm up prior and be ready to 3, 2, 1...Go!

Main WOD
- It should be intuitive that the weights will be less with each subsequent exercise. I would keep a kettlebell handy and do a few light goblet squats between sets because they are such a good reminder of proper form. By the time you get to the OHS your core will be taxed, so focus on staying tight through the core and shoulders. Have a partner watch your form and cue proper movement.

Mobility WOD
- Need to open up those hips after all the squats.  Don't skip this one.

Monday 16.06.20

Warm Up
- Warm up with a 500 meter row and 3 x 5 Goblet squats.

Main WOD

For Time and Reps:
This is a three round WOD. There is no rest between rounds, move directly from one exercise to the next.

Round 1: “Death by Burpees” 1 Burpee on the min. every minute, adding 1 Burpee each minuet and continue to add 1 Burpee each round until you can no longer continue. (e.g., if you get to minute/round 15 and you only complete 14 of the required 15 burpees, then you are done and your score is 14+14.)

Round 2: Row 2 K

Round 3: “Death by Burpees” 1 Burpee on the min. every minute, adding 1 Burpee each minuet and continue to add 1 Burpee each round until you can no longer continue.

Mobility WOD
- Pigeon Stretch; 2x for 2 minutes each side

Post loads and results to www.ironmajorcrossfit.com.

Coach's Notes. Normal start times of 0530, 0630, and 0800. Warm up prior and be ready to 3, 2, 1...Go!

June 16, 2016

Friday 16.06.17

Warm Up
- 3 sets of 15 each exercise (GHD Sit ups, pushups, pullups, air squats)

Main WOD
20 Minute AMRAP


Each round consists of:

- 5 Bodyweight Deadlifts
- 15 KB swings (eye level, 53/35)
- 10 Single-arm Push Press with the same KB, alternate sides.

Mobility WOD
- Foam Roller for 10 minutes

Post loads and results to www.ironmajorcrossfit.com.

Coach's Notes. Normal start times of 0530, 0630, and 0800. Warm up prior and be ready to 3, 2, 1...Go!

Main WOD
- Load the bar with your bodyweight.  Keep good form and sacrifice speed or weight before you sacrifice form.  Keep your core tight throughout the push press and don't overextend your hips to counter balance the weight.

June 15, 2016

Thursday 16.06.16

Warm Up
- 3 sets of 15 each exercise (GHD Sit ups, pushups, pullups, air squats)

Main WOD
5 rounds of:


- 10 OHS 75/55#
- 5 Ring Dips
- 10 Toes To Bar
- 5 Pull Ups


Follow with Suitcase Carry: Six lengths of the bubble with the heaviest single KB/DB you can manage. Alternate sides.

Mobility WOD
- Banded shoulder distraction.  2 minutes each arm; 2x.

Post loads and results to www.ironmajorcrossfit.com.

Coach's Notes. Normal start times of 0530, 0630, and 0800. Warm up prior and be ready to 3, 2, 1...Go!

Main WOD
- Active shoulders on the OHS.  Keep your weight through the heels and drive up with the hips as you come out of the squat.