Jul 012016
 

Fitness is happening all day long at Iron Will today. In the morning there will be Booty Camp starting at 9:10am. Then in the afternoon, Nick will be having his Olympic Weightlifting class; starting at 5pm. If that is not enough fitness we have the grand finale to our first annual shark week.

In one week we will be starting our In House Open Competition!! This is going to be a lot of fun, and test your overall fitness. There will be one workout released per week, and will function similar to how we ran the CrossFit Open. Each athlete will have to have someone judge them, and validate their score. Take notice of next week’s post, we may see some hints to what that first WOD could be!!

Partner WOD:

for time

-30 wallballs(20#/14#)(partner one)/30 pull-ups(partner two)

-30 wallballs(20#/14#)(partner two)/30 pull-ups(partner one)

-20 wallballs(20#/14#)(partner one)/20 pull-ups(partner two)

-20 wallballs(20#/14#)(partner two)/20 pull-ups(partner one)

-10 wallballs(20#/14#)(partner one)/10 pull-ups(partner two)

-10 wallballs(20#/14#)(partner two)/10 pull-ups(partner one)

*example of workout: 3..2..1..GO! Partner one starts on 30 wallballs, while partner two is working on 30 pull-ups. When each partner has finished their respectful, they will switch movements. After each partner finishes 30 reps, they will then continue on with 20 reps of each, then finishing with 10 reps of each.*

andy

Andy Prepping his pull-ups for today!

Jun 302016
 

WOD:

100 rounds for time

(37 minute time cap)

-1 clean and Jerk (135#/95#)

-2 box jump overs (24″/20″)

-3 kettlebell swings (53#/35#)

megalodon

Is it real? Or not?

Jun 292016
 

With 8 days 23 hours and 59 minutes until the day we announce our first In House Open WOD. If you have yet to sign-up, and want to sign up, please contact a coach ASAP so we can get you placed on a team. This will be a fun and interactive competition using classic crossfit workouts, and testing your limits as well as bringing your team and the gym together!!

For this upcoming holiday (fourth of July), we will be having limited hours. There will be one open gym slot from 12pm-2pm.

WOD:

for time

-1,000m row

-50 power snatch (75#/55#)

-30 toes to bar

jaws

We are going to need a bigger boat!!

Jun 282016
 

All new this Friday, we will be offering a third day for Nick’s weightlifting class. This friday the class will start at 5pm.

WOD:

as many rounds as possible in 7 minutes

ascending ladder by 2 reps

-deadlift (225#/155#)

-ring dips

-rest 3 minutes-

as many rounds as possible in 7 minutes

ascending ladder by 2 reps

-power clean (135#/100#)

-burpees

hammerhead

Shark week WOD #2, has got some classic dance moves

 

Jun 272016
 

Here we go, I give you the start to the 2016 Shark Week WOD’s

WOD:

10 rounds for time

-100m sprint

-20 air squats

sharkweek1

The speedy Shortfin Mako Shark can hit up to 60mph, anyone going to hit that speed today?

Jun 262016
 

Bootycamp today at 9:00am!!!

Today we our back to our usual open gym hours on sunday.

Open gym hours:

11am-2pm

Jun 252016
 

Today at 10:30am come on in and get your olympic lifting in with Nick!

WOD:

for time

-5strict press (115#/80#)

-10 overhead squats (115#/80#)

-15 push press (115#/80#)

-20 front squats (115#/80#)

-25 push jerks (115#/80#)

-30 back squats (115#/80#)

nrom

Norm attacking some deadlifts!

Jun 242016
 

Today at 9:10am come on in and join our booty camp class!

WOD:

for time:

(21 minute cap)

-400m run (together)

-50 Wall balls

-50 Axle Bar Shoulder to Overhead (130#/90#)

-50 Axle Hang Power Clean (130#/90#)

-50 Hand Stand Push-ups

-50 Axle Bar Front Rack Lunges (130#/90#)

-50 Axle Bar Shoulder to Overhead (130#/90#)

-50 Wall balls

-400m run (together)

* split the 50 rep movements however you want*

darkplace

Jun 232016
 

WOD:

-21 calorie row

-15 power snatch (135#/95#)

-9 triple touches (T2B+C2B+Bar Muscle-up)

-15 power snatch (135#/95#)

-21 calorie row

He enjoys long slow walks along the ocean

Jun 222016
 

WOD:

4 rounds for reps

-1 minute sit-ups

-1 minute deadlifts (185#/135#)

-1 minute box jumps (24″/20″)

-1 minute rest-

fitzy

The name is Fitzy… Broke D Fitzy