• (907) 223-3854
  • WODs
  • Schedule
  • Pricing

CrossFit in Eagle River, Alaska

CrossFit Iron Refined

  • About
  • Coaching
  • Schedule
  • Pricing
  • WODs
  • Contact
  • Get Started
  • (907) 223-3854
  • Facebook
  • Instagram
  • Zen Planner

Monday’s WOD – April 30, 2018

Strength

Squat Waves

Min 1 – 5 Back Squats @ 73% of 1RM Back Squat
Min 2 – 3 Back Squats @ 78%
Min 3 – 1 Back Squats @ 83%
Min 4 – 5 Back Squats @ 78%
Min 6 – 3 Back Squats @ 83%
Min 8 – 1 Back Squats @ 88%
Min 10 – 5 Back Squats @ 83%
Min 12 – 3 Back Squats @ 88%
Min 14 – 1 Back Squats @ 93%
Rest 2:00
15 Front Squats @  54% of 1RM Back Squat

Conditioning

Body Armor, 3 Giant Sets
15 Single Arm Kneeling Dumbbell Presses
15 Single Arm Dumbbell Row
100 Meter Single KB Front Rack Carry (53/35)
40 AbMat Sit-Ups

Location

Crossfit Iron Refined
10901 Mausel Street #103
Eagle River, AK 99577
PH: 907.223.3854

Map & Directions
Contact Us

CrossFit Journal: The Performance-Based Lifestyle Resource

Testimonials

I’ve never been motivated to stick with any exercise, but these classes have me excited for the next one! In just three months I have changed my body shape and strengthened every muscle. On your own, you just can’t push yourself the way these coaches can. The classes are a value when you consider that you essentially have a personal trainer working with you at every session.

Britt Holloway

See All

Top of Page
Copyright © 2019 CrossFit Iron Refined · All rights reserved. Website by Sundog Media, LLC · Log in