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CrossFit Training in Eagle River, Alaska

CrossFit Iron Refined

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Monday?s WOD ? September 26, 2016

WOD A

Snatch Waves

WOD B

5 Sets for Max Reps – 00:25 On / 00:35 Off

Level 1: Ring Muscle-Ups
Level 2: Chest to Bar Pull-Ups
Level 3: Chin Over Pull-Ups or Negatives

WOD C

Rowing Conditioning

Set the rower to calories, and with a running clock:

Minute 1: 50 seconds on / 10 seconds off
Minute 2: 40 seconds on / 20 seconds off
Minute 3: 30 seconds on / 30 seconds off
Minute 4: 20 seconds on / 40 seconds off
Minute 5: 10 seconds on / 50 seconds off
Minute 6: 20 seconds on / 40 seconds off
Minute 7: 30 seconds on / 30 seconds off
Minute 8: 40 seconds on / 20 seconds off
Minute 9: 50 seconds on / 10 seconds off

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

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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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