Apr 072017



-deadlift (95#/65#)

-thruster (95#/65#)

-power clean (95#/65#)

Partner 1 works on 21-15-9, as partner 2 completes 30 burpees. Once 30 burpees have been completed, partners switch positions. Once every team has finished the 21-15-9. As a gym, complete 1 lap around the mills.

 Posted by at 11:23 pm
Apr 062017


for time:

(40 minute cap)


2010m row


7 rounds of:

-11 wall balls (20#/14#)

-12 burpees

-13 box jumps (24″/20″)

-14 pull-ups

-15 v-ups

-16 kettlebell swings (70#/53#)


2017m row

Partition reps in any way

 Posted by at 10:00 pm

4/6/2017 Turning a page

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Apr 062017

Iron Will News

Up-coming Schedule:

Today: regular classes

Friday: Partner WOD

Saturday: open gym from 9-11am; last WOD 11am


for time:


-calorie row

-front squat (165#/115#)

-toes to bar

Image result for history books

Here is a little hint for tomorrow’s partner WOD

 Posted by at 12:36 am

4/5/2017 “Isabel 4 ways”

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Apr 052017


“Isabel 4 way”

“PVC Isabel”

-30 snatch (PVC)

(1 minute cap)

rest 1 minute

-30 snatch (empty bar 45#/30#)

(2 minute cap)

rest 1 minute

-30 snatch (75#/55#)

(3 minute cap)

rest 1 minute

-30 snatch (95#/65#)

(5 minute cap)

 Posted by at 3:05 am

4/4/2017 Double Double

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Apr 042017


as many rounds as possible in 6 minutes of

*ascending by three ladder of:

-3 wall balls (20#/14#)

-3 sit-ups

-6 wall balls (20#/14#)

-6 sit-ups


rest 2 minutes

as many rounds as possible in 6 minutes of

*ascending by three ladder of:

-3 sit-ups

-3 wall balls (20#/14#)

-6 sit-ups

-6 wall balls (20#/14#)


 Posted by at 2:01 am

4/3/2017 Upper 90

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Apr 022017

as many rounds as possible in 16 minutes of:

-36 double unders

-9 pull-ups

-6 clean and jerks (135#/95#)

-3 burpees over bar

 Posted by at 9:13 pm

4/1/2017 17.5

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Mar 312017


10 rounds for time

-9 thrusters

-35 double unders

April Fools…..  Here is your workout


as many rounds as possible in 3 minutes of:

-3 bar muscle-ups

-6 power snatch (95#/65#)

-9 shoulder to overhead (95#/65#)

-rest 1 minute-

5 rounds




 Posted by at 10:39 pm

3/31/2017 Twin Cities Partner WOD

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Mar 302017


as many rounds as possible in 24 minutes of:

-100 box jump over (24″/20″)

-80 wall balls (20#/14#)

-60 deadlifts (225#/155#)

-40 bar-facing burpees

-20 rope climbs

*share workload in any way*

How it all started

 Posted by at 9:00 pm
Mar 302017

CrossFit Iron Will Family,


Coming this April we will hit our 7 year anniversary, and with that 7 year anniversary we will experience the biggest change the affiliate has seen. On April 8th we will sadly be saying 3..2..1..Go! and TIME! for the very last time. This is will be a new chapter for all of us. A new beginning, with a blank script and leaves us to author our own story. “Today you are you. that is truer than true. There is no one alive more YOUER than YOU.”-Dr. Seuss


The Iron Will Community will still grow within each and every one of you. This family has grown over the past seven years and has brought us memories that will last the next lifetime as well. Every single one of you has truly committed to what this affiliate has stood by since day one. Every day you have walked through those doors you committed that to continuing the Iron Will mindset, and grow to be the best version of who you are. This community loves working together, and never leaving anyone behind. There has been countless times when I watch someone finish their workout and immediately go over to someone else and cheer them on, or finish up their reps with them. Watching new people come in and adapt to that it just goes to show the true and caring nature of every single member who has been a part of this affiliate.


Over the past few months or so I have been considering moving to Minnesota and making a change in my life that would provide me with a little more balance in my life, and be with family I do not get to see often. Since my very first day interning with CrossFit Iron Will I have felt the true passion and love from everyone and what makes this affiliate so great. This journey has been a once in a lifetime experience and I would not change it for the world. The laughs, memories, and overall the friendships have been things I will take with me for the rest of my life. I would like to thank all of you for what you bring to this community and how special each of you have made this place.


The one thing I want to leave you on, is something I am reminded everyday. “Remember to live, laugh, love and smile every day”-“Dad” Dennis Page




 Posted by at 8:00 pm