Oct 252014
 

Schedule for Today

10am, 11am, & 12pm: CrossFit Classes

1pm: Mobility Class

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WOD

10 min cap

-20 turkish get ups (53#/35# kb, 10 each arm)

-30 triple unders

rest 3 minutes from cap

as many rounds as possible in 7 minutes

-20 push press (75#/55#)

-15 lateral jumps over bar (single count)

-100 meter row

Christine

Don’t tell Christine that KB is 20# heavier than she normally uses.

 Posted by at 12:01 am
Oct 242014
 

Partner WOD

for time:

1) 50 toes to bar & 50 thrusters (95#/65#)

2) 50 push ups & 50 power snatch (95#/65#)

3) 50 sit ups & 50 overhead squats (95#/65#)

note: finish section 1 before moving onto section 2, etc.  only one member per movement but both members can be working at the same time.  rotate movements 30 seconds

CFIW_hoodie-navy-2014-cf-whiteoutline-rest-green

If you would like to pre-order a hoodie please pre-pay today so we can put the order in on Monday.  Thank you!

 Posted by at 12:01 am
Oct 232014
 

Lurong WOD #7

as many rounds as possible in 7 minutes

-6 handstand push ups

-8 kettlebell swings (70#/53#)

-12 sumo deadlift high pull (70#/53#)

LJ

LJ working her HS walking!

 Posted by at 12:01 am
Oct 222014
 

WOD

as many rounds as possible in 12 minutes

-15 wall balls (20#/14#)

-10 meter handstand walk

-5 deadlift (315#/230#)

 Mike

tough dude!

 Posted by at 12:01 am
Oct 212014
 

Iron Will Times

You can sign up for the Run For The Law 5k run/walk at www.accu-specracing.com (HERE) or pick up a registration form at Ludlow PD.  The race is this Sunday at 9am!  Don’t miss out!

We are currently taking pre orders for our new CFIW hoodies.  Please try to pre order and pre pay by the end of this week.

The 4th Annual MisFit Toys Throwdown will be held on Saturday December 6, 2014, at CrossFit Revelation in Enfield, CT.  This one sells out fast so find a partner and sign up!  It’s always a well ran competition and it’s close to home!  You can sign up (HERE)!

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WOD

4 rounds for time:

-10 overhead lunges (135#/95, 5 each leg, stay in place)

-10 power clean (135#/95#)

-5 muscle ups

715

715 enjoying some burpees!

 Posted by at 12:01 am
Oct 202014
 

WOD

every 2 minutes for 12 minutes

-3 snatch (75%, full squat)

rest 3 minutes

as many rounds as possible in 7 minutes

-8 burpees

-2 strict chest to bar pull ups

future WOD?

 Posted by at 12:01 am
Oct 182014
 

Schedule for Today

10am, 11am, & 12pm: CrossFit Classes

10am: Competition Class with CF BrickYard

1pm: Mobility Class

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WOD

for time:

-50 roll to candle stick

-50 pull ups

-25 hang power cleans (185#/125#)

-25 burpee box jump overs (24″/20″)

 orange

100% Awesome

 Posted by at 12:01 am
Oct 172014
 

Partner WOD

as many rounds as possible in 16 minutes

-4 right arm kettlebell push press (53#/35#)

-4 left arm kettlebell push press (53#/35#)

-2 left arm kettlebell overhead squats (53#/35#)

-2 right arm kettlebell overhead squats (53#/35#)

one member does the amrap while the other sprints 200 meters

cam

Sometimes you just want to lay down after a wod

 Posted by at 12:01 am
Oct 162014
 

Iron Will Times

Coming soon!  The Ludlow Police Department is hosting a 5k run/walk on Sunday October 26, 2014 to support their Special Response Team.  There will be prizes for the top three winners of each age and gender category.  It would be great to have a big crowd from CrossFit Iron Will to show Ludlow our support for the town.

We are taking preorders for the hoodies starting today.  They will be $50 each but the first 25 to pay will only be charged $45.  To preorder you’ll need to prepay.  The order will go in next Friday (October 24th) so don’t miss out!  Check out yesterdays post to see the picture of what they will look like.

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If you are signed up for the Lurong Paleo Challenge please sign in and look up what level you are going to use for WOD #6.  Make sure you do the whole workout at your chosen level for a valid score.

Lurong WOD #6

as many rounds and reps as possible in 8 minutes

15-12-9-6-3-6-9-12-15

-snatch (95#/65#) any style snatch

-toes to bar

note: if you finish your second set of 15 snatch and TTB start going down by 3 again.

IMG_3829

Putting in good work!

 Posted by at 12:01 am