CrossFit Training in Eagle River, Alaska
CrossFit Iron Refined
ALPHA (165/110)
18:00 AMRAP
21/15 Cal Bike
3 Rounds ?C2B Cindy?
5 Squat Cleans
BRAVO (95/65)
18:00 AMRAP
21/15 Cal Bike
3 Rounds “Cindy”
5 Power Cleans
CHARLIE (75/45)
18:00 AMRAP
21/15 Cal Bike
3 Rounds ?L-Seated Cindy?
5 Power Cleans
Power Snatch
3 Sets @ 30-35% 1RM Snatch
1 Pausing Snatch Pull (2 sec pause at the knee)
3 High Hang Power Snatches
3 OHS
10:00 @ 65% 1RM Snatch
1 Hang Power Snatch + 1 Power Snatch + 1 OHS
Strict Press
5×5 @ 65%
ALPHA (135/95)
Buy in: 1000m Row
3 Rounds
21 Deadlifts
15 Bar-facing Burpees
9 Push Jerks
BRAVO (95/65)
Buy in: 1000m Row
3 Rounds
21 Deadlifts
15 Bar-facing Burpees
9 Push Jerks
CHARLIE (75/45)
Buy in: 1000m Row
3 Rounds
21 Deadlifts
15 Bar-facing Burpees
9 Push Jerks
Push Press
Build to a single heavy.
ALPHA
2 Rounds
30/21 Cal Row
25 Box Jump Overs
20 Front Squats (135/95)
BRAVO
2 Rounds
30/21 Cal Row
25 Box Jump Overs
20 Front Squats (95/65)
CHARLIE
2 Rounds
30/21 Cal Row
25 Box Step Overs
20 Front Squats (75/45)
24:00 EMOM
Min 1: 12/9 Bike
Min 2: 40 Mt. Climbers
Min 3: 12/9 Cal Bike
Min 4: 20 DB Front Rack Reverse Lunges
ALPHA
5:00
50 Wall Balls(20/14)
AMRAP
12 Deadlifts (185/135)
12 Bar Facing Burpees
5:00 REST
5:00
35 Wall Balls
AMRAP
9 Deadlifts
9 Bar Facing Burpees
5:00 REST
5:00
20 Wall Balls
AMRAP
6 Deadlifts
6 Bar Facing Burpees
BRAVO
5:00
50 Wall Balls(14/10)
AMRAP
12 Deadlifts (135/95)
12 Bar Facing Burpees
5:00 REST
5:00
35 Wall Balls
AMRAP
9 Deadlifts
9 Bar Facing Burpees
5:00 REST
5:00
20 Wall Balls
AMRAP
6 Deadlifts
6 Bar Facing Burpees
CHARLIE
5:00
50 Wall Balls(10/8)
AMRAP
12 Deadlifts (95/65)
12 Bar Facing Burpees
5:00 REST
5:00
35 Wall Balls
AMRAP
9 Deadlifts
9 Bar Facing Burpees
5:00 REST
5:00
20 Wall Balls
AMRAP
6 Deadlifts
6 Bar Facing Burpees
?
ALPHA
3 Rounds
21/15 Cal Bike
7 Pull-ups
7 Toes to Bar
7 Chest 2 Bar
3 Rounds (135/95)
9 Power Cleans
9 Push Jerks
BRAVO
3 Rounds
21/15 Cal Bike
7 Pull-ups
7 Knees to Chest
7 Pull-ups
3 Rounds (95/65)
9 Power Cleans
9 Push Jerks
CHARLIE
3 Rounds
21/15 Cal Bike
7 Jumping Pull-ups
7 Hanging Knee Raises
7 Jumping Pull-ups
3 Rounds (75/45)
9 Power Cleans
9 Push Jerks
Strict Press
Build to a single heavy.
ALPHA
3 Rounds
21 DB Front Squats (50/35)
15 Kipping HSPU
BRAVO
3 Rounds
21 DB Front Squats (35/20)
15 Hand Release Push Ups
CHARLIE
3 Rounds
21 DB Front Squats (20/15)
10 Hand Release Push Ups
ALPHA
?Fight Gone Bad?
3 Rounds
1:00 Wallballs (20/14)
1:00 Sumo Deadlift High Pull (75/55)
1:00 Box Jumps (24/20)
1:00 Push Press (75/55)
1:00 Row
1:00 REST
BRAVO
?Fight Gone Bad?
3 Rounds
1:00 Wallballs (14/10)
1:00 Sumo Deadlift High Pull (55/45)
1:00 Box Jumps (24/20)
1:00 Push Press (55/45)
1:00 Row
1:00 REST
CHARLIE
?Fight Gone Bad?
3 Rounds
1:00 Wallballs (10/8)
1:00 Sumo Deadlift High Pull (45/35)
1:00 Box Step Ups
1:00 Push Press (45/35)
1:00 Row
1:00 REST
12:00?EMOM
Min 1: 10 Unilateral Kneeling DB Press (right)
Min 2: 10 Unilateral Kneeling DB Press (left)
Min 3: 45 sec Overhead Plate Hold
Min 4: 25 Banded Pull Aparts
Row 2:00/ Rest 1:00 x 5
SCORE is TOTAL meters over all 5 intervals.
Crossfit Iron Refined
10901 Mausel Street #103
Eagle River, AK 99577
PH: (907) 223-3854
Awesome coaches and a great facility. Love going to classes as often as I can, and am able to bring kids as well!