Jul 31, 2016

Monday 16.08.01

- 400m Run
- 3x10 Air Squats
- 10 Samson Stretch (hold 15-30 secs each side)
- 10 Superman Back Extensions (hold 15-30 secs)
- 10 Hollow Rock (hold 15-30 secs)

This is a 20 minute “Chipper” workout in which you will attempt to complete the prescribed number of repetitions in the time allotted.  If you complete the reps before the time is up, use the remaining time to rest.  With a running clock:

0-1 minute: Max Effort (ME) Toes to Bar (T2B)
1-10 minutes: 100 Burpees
10-16 minutes: 60 Wall Ball
16-19 minutes: 100 Double Unders
19-20 minutes: ME T2B

- Toe Touches (standing & seated)
- Seated Butterfly Leg Stretches
- Foam Roller: back, glutes, hamstrings, calves

Post loads and results to www.ironmajorcrossfit.com.

Coach's Notes. Normal start times of 0530, 0630 and 1600. Warm up prior and be ready to 3, 2, 1...Go!


Gijs tuinman said...

Is it an option to check it out tomorrow 0530?

No CrossFit experience, but some functional fitness.

Greets Gus

monroe said...

Sorry for the tardy reply, but yes absolutely, jump on in Gus. No experience required.

Rich M. said...

Good crowd growing in the mornings!! Tomorrow...we will warm up and be ready to go with a crown at 0530 and a second group at 0545.

Aaron said...

Aaron - 313 reps - Rx (28/100/60/100/25)

Solid METCON programming today. The 0630 class has been growing as well! Lots of great effort today.

Dwayne Beasley said...

20/100/60/54/15 unable to get anything going with the DU. Wife Rebecca came out and had her first ever WOD!

Iron Major CrossFit Coordinator said...


good workout!

- Emery

Sara Cheatham said...

12 TTB/99 Burpees/60 wall ball with 14#/2x400m runs instead of DU/3 TTB
a tough test! great WOD!

messi said...