CrossFit Training in Eagle River, Alaska

CrossFit Iron Refined

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

Crossfit Iron Refined
10901 Mausel Street #103
Eagle River, AK 99577
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Testimonials

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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