CrossFit Training in Eagle River, Alaska

CrossFit Iron Refined

Thursday’s WOD – February 12, 2015

Skill: Strict Pull Ups????????????????????????????

3 Sets of MAX Reps Unbroken??????????????????????
L1/L2: Use Band as Needed (goal is 6-10 reps/set)???????????????????????????????????????????????????
L3/L4: Add Weight as needed to stay under 10 reps/set?????????????????????????????????????????????????????? ?

WOD: FOR TIME

40 Double Unders/120 Single Unders
40 KB Swings??????????????????????????????????????????????????????
30 Double Unders/90 Single Unders
30 KB Swings??????????????????????????????????????????????????????
20 Double Unders/ 60 Single Unders
20 Burpee Box Jumps?????????????????????????
10 Double Unders????????????????????????????????????????????????/ 30 Single Unders????????????????????
10 One Arm KN Snatch/ Alt. Arms

Crossfit Iron Refined
10901 Mausel Street #103
Eagle River, AK 99577
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I’ve been a cyclist and weightlifter for 20 years, but as I moved into my forties I had begun to lose some mobility and experience a lot of pain in my knees. CrossFit Iron Refined has helped me to balance my strength, improve my mobility, and completely eliminate any pain in my knees. Their coaches give great emphasis to proper technique, warm-up, and stretching. The environment is fun and supportive.

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