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

CrossFit in Eagle River, Alaska

CrossFit Iron Refined

  • About
  • Classes
    • CrossFit
    • CoreFit
    • MomStrong
  • Coaching
  • Schedule
  • Pricing
  • Get Started
  • Contact
  • (907) 223-3854
  • Facebook
  • Instagram
  • Zen Planner

Monday’s WOD – November 26, 2018

Gymnastics

Level 1: Work to accumulate 3 x 45 sec Dead Hang Holds
Level 2: Work to accumulate 3 X 45 sec Active Holds
Level 3: Work to accumulate 3 X 15-20 sec Chin Over Bar Hold
Level 4: 3 X 4-5 Consecutive Controlled Pull Up Negatives
Level 5: 3 X 2 Segmented Negatives with 2 -3 sec stops @ each segment
Level 6: 3 X 2 Sets of Partial Reps

Conditioning

ALPHA
10:00 EMOM, Macho Man (135/95)

3 Power Cleans
3 Front Squats
3 Push Jerks

BRAVO
10:00 EMOM, Macho Man (95/65)
3 Power Cleans
3 Front Squats
3 Push Jerks

CHARLIE
10:00 EMOM, Macho Man (55/35)
3 Power Cleans
3 Front Squats
3 Push Jerks

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

All the coaches are super friendly and knowledgeable. Just in the short time I have been going I have progressed more than I though I ever would and have had a great time getting there.

Brittany Breaux

See All

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