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CrossFit Training in Eagle River, Alaska

CrossFit Iron Refined

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Monday’s WOD – October 1, 2018

Strength

Deadlift
On the 1:30 x 5
Set #1 ? ?5 Deadlifts @?35% of 1RM Deadlift
Set #2 ? 4 Deadlifts @?45% of 1RM Deadlift
Set #3 ? 3 Deadlifts @?55% of 1RM Deadlift
Set #4 ? 3 Deadlifts @?65% of 1RM Deadlift
Set #5 ? 3 Deadlifts @ 70% of 1PM Deadlift

Conditioning

ALPHA
21-15-9
Box Jump Overs (24/20)
Deadlifts (185/125)
Hand-Release Push Ups

BRAVO
21-15-9
Box Jump Overs or Step Overs (24/20)
Deadlifts (135/95)
Hand-Release Push Ups

CHARLIE
21-15-9
Box Step Overs (24/20)
Deadlifts (95/55)
Hand-Release Push Ups

 

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

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Testimonials

I run. To be fair, I didn’t expect crossfit to really change my running times, but figured I would give it a month of my life and see for myself what it was all about. My last half marathon splits were a full minute less than the same race last season. I didn’t do my short runs during the week in lieu of crossfit in the morning. Whoever said crossfit wasn’t for runners is a liar. I finished 13.1 and was ready to keep going. I love this place and these coaches.

Charis Cotton

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