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CrossFit Training in Eagle River, Alaska

CrossFit Iron Refined

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Monday’s WOD – February 11, 2019

Strength

Strict Press
5×3 @ 80%

Conditioning

ALPHA
On the 4:00 x 4
12 Alt DB Snatches (50/35)
12 Lateral Burpees over the DB
12/9 Cal Bike

BRAVO
On the 4:00 x 4
12 Alt DB Snatches (35/20)
12 Lateral Burpees over the DB
12/9 Cal Bike

CHARLIE
On the 4:00 x 4
12 Alt DB Snatches (20/15)
12 Lateral Burpees over the DB
9/6 Cal Bike

Friday’s WOD – February 1, 2019

Strength

Push Press
5×5 @ 70%

Conditioning

ALPHA
?Open 14.5?
21-18-15-12-9-6-3
Thrusters (95/65)
Burpees

BRAVO
?Open 14.5?
21-18-15-12-9-6-3
Thrusters (75/55)
Burpees

CHARLIE
?Open 14.5?
21-18-15-12-9-6-3
Thrusters (55/35)
Burpees

Thursday’s WOD – January 31, 2019

Midline Conditioning

12:00 EMOM
Min 1: 50 sec Tall Plank
Min 2: 20 Slow Glute Bridges
Min 3: 20 Weighted Sit Ups
Min 4: 30 Weighted Russian Twists

Bike Intervals

2:00 Work/1:00 Rest x 5
Score is Total Calories Biked

Wednesday’s WOD – January 30, 2019

Conditioning

ALPHA
5-10-15-20-25
Hang Power Snatches (75/55)
Wall Balls (20/14)

BRAVO
5-10-15-20-25

Hang Power Snatches (65/45)
Wall Balls (14/10)

CHARLIE
5-10-15-20-25
Hang Power Snatches (45/35)
Wall Balls (10/8)

Tuesday’s WOD – January 29, 2019

Conditioning

ALPHA
16:00 AMRAP
30 DB Clean & Jerks (50/35)
25/18 Cal Bike
20 Bar Facing Burpees
15 Deadlifts (255/155)

BRAVO
16:00 AMRAP

30 DB Clean & Jerks (35/20)
25/18 Cal Bike
20 Bar Facing Burpees
15 Deadlifts (185/125)

CHARLIE
16:00 AMRAP
30 DB Clean & Jerks (20/15)
25/18 Cal Bike
20 Bar Facing Burpees
15 Deadlifts (135/95)

Monday’s WOD – January 28, 2019

Strength

Strict Press
5×5 @ 70%

Conditioning

ALPHA
5 sets w/ 1:00 Rest Between Sets
15/12 Cal Row
50? DB Lunges (50/35)
15/12 Cal Row

BRAVO
5 sets w/ 1:00 Rest Between Sets
15/12 Cal Row
50? DB Lunges (35/20)
15/12 Cal Row

CHARLIE
5 sets w/ 1:00 Rest Between Sets
12/9 Cal Row
50? DB Lunges (20/15)
12/9 Cal Row

Friday’s WOD – January 25, 2019

Strength

Push Press
5×5 @ 65%

Conditioning

ALPHA (50/35)
?Open 17.1?
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

BRAVO (35/20)
?Open 17.1?
10 dumbbell snatches
15 burpee box jump-overs or step-overs
20 dumbbell snatches
15 burpee box jump-overs or step-overs
30 dumbbell snatches
15 burpee box jump-overs or step-overs
40 dumbbell snatches
15 burpee box jump-overs or step-overs
50 dumbbell snatches
15 burpee box jump-overs or step-overs

CHARLIE (20/15)
?Open 17.1?

10 dumbbell snatches
15 burpee box step-overs
20 dumbbell snatches
15 burpee box step-overs
30 dumbbell snatches
15 burpee box step-overs
40 dumbbell snatches
15 burpee box step-overs
50 dumbbell snatches
15 burpee box step-overs

Thursday’s WOD – January 24, 2019

Core Emom

9:00
Min 1: 40 sec KB Goblet Squat Hold
Min 2: 15 Chest Loaded Swings https://www.youtube.com/watch?v=yG1gORMrtf4
Min 3: 15 KBs

Row Conditioning

ALPHA/BRAVO
0:00 – 4:00 50/35 Cal Row
4:00 – 7:00 30/24 Cal Row
7:00 – 10:00 30/24 Cal Row
10:00 – 11:00 15/12 Cal Row
11:00 – 12:00 15/12 Cal Row
12:00 – 13:00 15/12 Cal Row

CHARLIE
0:00 – 4:00 35/21 Cal Row
4:00 – 7:00 24/18 Cal Row
7:00 – 10:00 24/18 Cal Row
10:00 – 11:00 12/9 Cal Row
11:00 – 12:00 12/9 Cal Row
12:00 – 13:00 12/9 Cal Row

Ilene Clemens

Great gym family. The workouts are challenging and they have a great schedule for classes.

Randy Rhodes

Traveled to AK on vacay and this was the closest location near my best friends home. I felt 100% welcomed when I walked in the door. This was not only by the coach but all the members. Even felt more like home when we cheered each other on during the WOD. Thank you so much to the entire crew/members who made it so fun and welcoming.
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Crossfit Iron Refined
10901 Mausel Street #103
Eagle River, AK 99577
PH: (907) 223-3854

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I’ve been a cyclist and weightlifter for 20 years, but as I moved into my forties I had begun to lose some mobility and experience a lot of pain in my knees. CrossFit Iron Refined has helped me to balance my strength, improve my mobility, and completely eliminate any pain in my knees. Their coaches give great emphasis to proper technique, warm-up, and stretching. The environment is fun and supportive.

Mark Van Arsdale

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