CrossFit Training in Eagle River, Alaska
CrossFit Iron Refined
Strict Press
5×3 @ 80%
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
Push Press
5×5 @ 70%
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
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
2:00 Work/1:00 Rest x 5
Score is Total Calories Biked
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)
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)
Strict Press
5×5 @ 70%
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
Push Press
5×5 @ 65%
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
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
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
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
Crossfit Iron Refined
10901 Mausel Street #103
Eagle River, AK 99577
PH: (907) 223-3854
I was up visiting family, and knew I wanted to get some days of CF in. I was a bit nervous and intimidated to try a new box, but decided to give it a try. After some research and some serious self-talk, I decided to give CrossFit Iron Refined a try. I showed up Monday morning, scared as can be, and boy am I happy I gave it a shot. The coaches & fellow CFers were amazing. I felt like I had been a “regular” at the box. Everyone was welcoming & friendly. Thank you so much CFIR for making the life of a fellow CFer from ND at ease!!