CrossFit 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

Location

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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