Workout of the Day - December 2020 Archive

12/30/20

Shoulder Health: 1-arm DB Press + C2B Pullups
Strength: 5RM Press

15 Min. EMOM (3-Person Team WOD)

P1 - Max Cal Assault Bike
P2 - 15 GHD Situps or 25 AbMat
P3 - Handstand Hold

12/29/20

Shoulder Health: 1-arm DB High Pull + Dip
Strength: 5RM Back Squat

Fight Gone Bad

- OR -

3 Rounds, Not For Time:

25 Hip Extensions
25 Knees to Elbows
25 KB Swings (53/35)

12/28/20

Shoulder Health: Shoulder Stamina

Fight Gone Bad

12/26/20

Shoulder Health: DB Windmill + Farmer's Carry

JOSIE
For Time:
1 Mile Run
3 Rounds:
30 Burpees
4 Power Clean (165/105)

6 Front Squat
Then, 1 Mile Run

12/24/20

Shoulder Health: 1-arm DB Press + C2B Pullups

FERD

1 Min Wall Ball (20/14)

Then, 20 Min AMRAP:

1 Power Clean (115/85)

3 Push Press

2 Thrusters

11 Box Jumps (24/20)

Then, 1 Min Farmer's Carry (50/35)

12/23/20

Shoulder Health: Shoulder Stamina

4 RFT:

10 Man Makers (50/35)

20 SDLHP (115/75)

30 Alt. DB Snatch (50/35)

40 Single-arm OHDB Walking Lunges (50/35)

50 KB Swings (53/35)

12/22/20

Shoulder Health: Supinated Row + OH Carry

Strength: 1RM Bench Press (with row WOD only)

CrossFit Total:

1RM Back Squat

1RM Press

1RM Deadlift

- OR -

5000m Row For Time

12/21/20

Shoulder Health: DB High Pull + Dip

Strength: 1RM Bench Press (with row WOD only)

CrossFit Total:

1RM Back Squat

1RM Press

1RM Deadlift

- OR -

5000m Row For Time

12/19/20

Shoulder Health: 1-arm DB Press + C2B Pullups

Strength: 5 RM Bench Press

TOMMY MAC

2 RFT:

12 Burpees

12 Thrusters (115/75)

12 Burpees

12 Power Snatch

12 Burppes

12 Push Jerk

12 Burpees

12 HPC

12 Burpees

12 OHS

12/18/20

Shoulder Health: DB Windmill + Farmer's Carry

"12 Days of Christmas"

12/17/20

Shoulder Health: Supinated Row + OH Carry, Turkish Getups 8/arm

Strength: 5x5 Weighted Pullups/Dips

5x5 Front Squat @75+% of 1 RM

5x12 DB Push Press

- OR -

"When Annie Met DB Fran"

12/16/20

Shoulder Health: 1-arm DB High Pull + Dips

Strength: 5x12/leg Split Squats

"When Annie Met DB Fran"

3 RFT:

50 DU

15 DB Thrusters (50/35)

15 Pullups

12/15/20

Shoulder Health: Shoulder Stamina

EMOM for 48 Minutes:

Min 1: 15 KB Swings (53/35)

Min 2: 20 GHD/AbMat Situps

Min 3: 6 Double Pushup Burpees

Min 4: 20 Squats

Min 5: :60 Wall Sit

Min 6: Rest

- OR -

E3MOM for 18 Minutes (6 sets):

3 DL @85% of 1RM

12/14/20

EMOM for 48 Minutes:

Min 1: 15 KB Swings (53/35)

Min 2: 20 GHD/AbMat Situps

Min 3: 6 Double Pushup Burpees

Min 4: 20 Squats

Min 5: :60 Wall Sit

Min 6: Rest

12/12/20

Shoulder Health: 1-arm DB High Pull + Dips

Strength: 5RM Bench Press

WHITE

5 RFT:

3 Rope Climbs

10 T2B

21 OHWL (45/35 plate)

400m Run

12/11/20

Shoulder Health: 1-arm DB Press + C2B Pullups

Strength: 5x5 Front Squat (mas reps last set)

4 RFT:

20 Power Snatch

50 DU

12/10/20

Shoulder Health: Shoulder Stamina

Strength: 5x10 DB Push Press

MAUPIN

4 RFT:
Run 800 meters (Sub 1 Mile Bike)
49 push-ups
49 sit-ups
49 squats

- OR -

4-6 Rounds:

1000m Row

- Rest 3 Min -

12/9/20

Shoulder Health: Sup. Row + OH Carry

MAUPIN

4 RFT:
Run 800 meters (Sub 1 Mile Bike)
49 push-ups
49 sit-ups
49 squats

12/8/20

Shoulder Health: Turkish Get-ups

Strength: 5x5 Weighted Pullups/Dips

E3MOM for 21 Min:

7-6-5-4-3-2-1:

Power Clean or Squat Clean

*Increase weight each set

12/7/20

Shoulder Health: DB Windmill + Farmer's Carry

Strength: 5x10/leg Split Squats

13 Min. Partner AMRAP:

(Alternate Movements)

8 DB Bench Press (50/35)

10 Push Press (45/35)

12 KB Swings (53/35)

12/5/20

Shoulder Health: Supinated Row + OH Carry

Strength: 5x5 Bench Press

12 Min AMRAP:

20 Dips

15 GHD Situps

20 HSPU

20 Russian Twists (20/14)

12/4/20

Shoulder Health: 1-arm DB Press + C2B Pullups

Strength: 5x5 Front Squat @75%+ of 1 RM (max reps last set)

KELLY BROWN

5 RFT:

440m Row

10 BJ (24/20)

10 DL (275/185)

10 WB (20/14)

- OR -

Barefoot Annie

12/3/20

Shoulder Health: Turkish Getups

Strength: 5x8 DB Push Press

KELLY BROWN

5 RFT:

440m Row

10 BJ (24/20)

10 DL (275/185)

10 WB (20/14)

12/2/20

Shoulder Health: Shoulder Stamina

Strength: 5x8 Split Squats

10 Min. AMRAP, Ascending by 3:

3 KB Swings (53/35)

3 HR Pushups

3 T2B

- OR -

 

4- 8 Sets:

400m Run/500m Row/800m Bike

- Rest 1:1 -

12/1/20

Shoulder Health: 1-arm DB High Pull + Dips

Strength: 6x3 Power Clean/Clean

4- 8 Sets:

400m Run/500m Row/800m Bike

- Rest 1:1 -

 

- OR -

 

E3MOM for 21 Minutes (7 sets):

50ft. OHWL Steps (95/65)

OPENING HOURS

See our Classes page for a schedule of our current class hours.

ADDRESS

920 East Main St.
Abingdon, VA 24210
paulgadola@gmail.com

Call or Text 276.492.8127

 

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