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WOD – Ironfit Crossfit
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HomeWOD

Even if You Fall on Your Face, You’re Still Moving Forward.

Workout of the Day

The Most Brutal Crossfit WODs
The Most Brutal Crossfit WODs
Aug 5, 2015 2 Comments
5 CrossFit Workouts You Can Do Anywhere
5 CrossFit Workouts You Can Do Anywhere
Aug 5, 2015 0 Comments
CrossFit Workouts: 5 Killer CrossFit WODs
CrossFit Workouts: 5 Killer CrossFit WODs
Aug 5, 2015 0 Comments
How To Prepare To Perform Your Best
How To Prepare To Perform Your Best
Aug 5, 2015 0 Comments
CrossFit Q&A: Your Guide To Starting CrossFit
CrossFit Q&A: Your Guide To Starting CrossFit
Aug 5, 2015 2 Comments
It’s CrossFit and It’s Going to Hurt
It’s CrossFit and It’s Going to Hurt
Aug 5, 2015 0 Comments
Why Can’t I Lift More Than THAT Person?
Why Can’t I Lift More Than THAT Person?
Jul 5, 2015 0 Comments
Train Like The CrossFit Games Champion
Train Like The CrossFit Games Champion
Jul 5, 2015 0 Comments
SkinnyFit: CrossFit’s Other Dirty Little Secret
SkinnyFit: CrossFit’s Other Dirty Little Secret
Jul 5, 2015 0 Comments
5 Steps to Improve Your Weightlifting
5 Steps to Improve Your Weightlifting
Jul 5, 2015 1 Comments
It’s Your Personal Choice
It’s Your Personal Choice
Jul 5, 2015 0 Comments
How to Succeed in Your First CrossFit Open
How to Succeed in Your First CrossFit Open
Jul 5, 2015 0 Comments
The 3 Best and 3 Worst CrossFit Workouts
The 3 Best and 3 Worst CrossFit Workouts
Jun 6, 2015 0 Comments
The 4-Week Weightlifting Program
The 4-Week Weightlifting Program
Jun 5, 2015 0 Comments
Front Squat Versus Back Squat
Front Squat Versus Back Squat
Jun 5, 2015 0 Comments
For Skinny Guys: 3 Programs to Bulk You Up
For Skinny Guys: 3 Programs to Bulk You Up
Jun 5, 2015 0 Comments
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classes

Daily WOD

1. Pike Position HSPU (0”-5” Deficit) 10×3 example
2. 3 Pausing Ring Dips at bottom of dip for 0:05’s 8x example
3. Band Assisted bar Muscle-ups 10×3 example
4. 1 Legless Rope Climb 5x example
5. 2 Rope climbs with legs 5x example

6. 10 Hollow Rocks 4x example
7. 10 Arch Rocks 4x example
8. 10 Hollow Rocks 4x example
9. 10 Arch Rocks 4x example
10. 5 Hollow Rocks 4x example

1. Pike Position HSPU (0”-5” Deficit) 10×3 example
2. 3 Pausing Ring Dips at bottom of dip for 0:05’s 8x example
3. Band Assisted bar Muscle-ups 10×3 example
4. 1 Legless Rope Climb 5x example

5. 10 Hollow Rocks 4x example
6. 10 Arch Rocks 4x example
7. 10 Hollow Rocks 4x example
8. 10 Arch Rocks 4x example

1. Pike Position HSPU (0”-5” Deficit) 10×3 example
2. 3 Pausing Ring Dips at bottom of dip for 0:05’s 8x example
3. Band Assisted bar Muscle-ups 10×3 example
4. 1 Legless Rope Climb 5x example
5. 2 Rope climbs with legs 5x example

6. 10 Hollow Rocks 4x example
7. 10 Arch Rocks 4x example
8. 10 Hollow Rocks 4x example
9. 10 Arch Rocks 4x example
10. 5 Hollow Rocks 4x example

1. Pike Position HSPU (0”-5” Deficit) 10×3 example
2. 3 Pausing Ring Dips at bottom of dip for 0:05’s 8x example
3. Band Assisted bar Muscle-ups 10×3 example
4. 1 Legless Rope Climb 5x example

5. 10 Hollow Rocks 4x example
6. 10 Arch Rocks 4x example
7. 10 Hollow Rocks 4x example
8. 10 Arch Rocks 4x example

1. Pike Position HSPU (0”-5” Deficit) 10×3 example
2. 3 Pausing Ring Dips at bottom of dip for 0:05’s 8x example
3. Band Assisted bar Muscle-ups 10×3 example
4. 1 Legless Rope Climb 5x example
5. 2 Rope climbs with legs 5x example

6. 10 Hollow Rocks 4x example
7. 10 Arch Rocks 4x example
8. 10 Hollow Rocks 4x example
9. 10 Arch Rocks 4x example
10. 5 Hollow Rocks 4x example

* When rolling back and forth between positions: Do no let feet touch or hands touch the ground.
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