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CrossFit in Eagle River, Alaska

CrossFit Iron Refined

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Monday’s WOD – April 23, 2018

Strength

Squat Waves

Min 1 ? 5 Back Squats @ 70% of 1RM Back Squat
Min 2 ? 3 Back Squats?@ 75%
Min 3 ? 1 Back Squats @ 80%
REST 1:00
Min 5 ? 5 Back Squats @ 75%
Min 7 ? 3 Back Squats @ 80%
Min 8 ? 1 Back Squats @ 85%
Rest 1:00
Min 10 ? 5 Back Squats @ 80%
Min 12 ? 3 Back Squats @ 85%
Min 14 ? 1 Back Squats @ 90%
Rest 2:00
15 Front Squats @?52% of 1RM Back Squat

Conditioning

Body Armor, 3 Giant Sets
20 Kettlebell or DB Front Rack Reverse Lunges (35/26/20)
20 AbMat Sit-Ups
20 1-Arm Kneeling Kettlebell or DB Presses (35/26/20), 10 each side
20 Banded Good Mornings
20 Double Russian Kettlebell Swings (35/26)

Crossfit Iron Refined
10901 Mausel Street #103
Eagle River, AK 99577
PH: (907) 223-3854

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Testimonials

I have been a devoted participant in crossfit for the past 4 years. I have found that it enriches my life in many ways. For example, I love the community that comes with joining a crossfit box. I love the physical challenge and growth I see in myself and my fellow athletes, but I never thought that crossfit could provide a dramatic real world benefit. I often hike in the woods with my Mom, not necessarily on established trails. Recently she and I were bushwhacking a trail near our home, when she stepped into a hole, causing her to break her ankle. She was unable to walk, crawl or hop due to her pain and severe injury. Since we were just out for a quick walk in the woods we had not brought any safety equipment, and we had no cell phone reception. We couldn’t call for help, and since there was no established trail, I couldn’t leave her alone for fear I wouldn’t find her again! We decided the only way out was together, so I picked her up on my back and walked her out over a mile to the main road where we were able to get help. I know that I owe my strength to the time I spend with my Crossfit Family, and I am even more grateful for it today!

Amy Smith

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