Cullan Manley

Apr 072017
 

WOD

21-15-9

-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.

Apr 062017
 

WOD

for time:

(40 minute cap)

BUY IN

2010m row

into

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#)

CASH OUT

2017m row

Partition reps in any way

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

WOD

for time:

6-9-12-9-6

-calorie row

-front squat (165#/115#)

-toes to bar

Image result for history books

Here is a little hint for tomorrow’s partner WOD

4/5/2017 “Isabel 4 ways”

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Apr 052017
 

WOD

“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)

4/4/2017 Double Double

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Apr 042017
 

WOD

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

etc…

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#)

etc…

4/3/2017 Upper 90

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Apr 022017
 

WOD
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

4/1/2017 17.5

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Mar 312017
 

WOD

10 rounds for time

-9 thrusters

-35 double unders

April Fools…..  Here is your workout

WOD

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

 

 

 

3/31/2017 Twin Cities Partner WOD

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Mar 302017
 

WOD

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

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

Love,

Cullan