IRON MOUNTAIN FITNESS
FORGING YOUR PATH TO PEAK FITNESS
Workout of the Day - December 2021 Archive
12/31/21
Shoulder Health: Sup. Row + OH Carry
For Time:
1000m Row
50 Thrusters (45/35)
30 Pullups
750m Row
25 Thrusters
15 Pullups
500m Row
15 Thrusters
9 Pullups
12/30/21
Shoulder Health: Shoulder Stamina
Strength: 6x3 Deadlift
5 RFT:
50 DU
50ft. DB OHWL
12/29/21
Shoulder Health: 1-arm DB Press + C2B Pullups
Strength: 5x5 Press ( or 5RM)
5x5 Bench Press (or 5RM)
5x15/arm DB Row
5x8/leg Split Squat
12/28/21
Shoulder Health: 8/arm Turkish Getups
"Extended Elizabeth"
21-18-15-12-9-6-3:
Power Clean (135/95)(95/65)
Ring Dips
12/27/21
Shoulder Health: DB Windmill + Farmer's Carry
For Time:
20 Back Squat (225/155)(135/95)
40 T2B
60/40 Cal Row
12/24/21
Shoulder Health: 1-arm DB Press + C2B Pullups
Strength: 1 RM Front Squat
3 RFT:
500m Row
21 Pushups
12 Strict Toes 2 Rings
12/23/21
Shoulder Health: Shoulder Stamina
For Time:
-
21 Thrusters (95/65 lb)
-
21 Pull-Ups
-
800 meter Run
-
30 Kettlebell Swings (2/1.5 pood)
-
30 Pull-Ups
-
50 Double-Unders
-
50 AbMat Sit-Ups
-
400 meter Run
-
30 Box Jumps (24/20 in)
-
30 Wall Ball Shots (20/16 lb)
12/22/21
Shoulder Health: DB Windmill + Farmer's Carry
Strength: 1 RM Bench Press
5000m Row for Time
12/21/21
Shoulder Health: 1-arm DB High Pull + Dip
CrossFit Total
12/20/21
Shoulder Health: Supinated Row + OH Carry
"Fight Gone Bad"
12/18/21
Shoulder Health: 8/arm Turkish Getups
MAXTON
13 RFT:
8 Strict Pullups
26 Box Jumps (24/20)
21 Burpees
12/17/21
Shoulder Health: Supinated Row + OH Carry
2500m Row For Time
12/16/21
Shoulder Health: 1-arm DB Press + C2B Pullups
"Linda"
10-9-8-7-6-5-4-3-2-1:
Deadlift (1 1/2 BW)
Bench Press (BW)
Clean (3/4 BW)
12/15/21
Shoulder Health: DB Windmill + Farmer's Carry
Strength: Press (5RM or 5x5 @75%+)
20 Min AMRAP:
20 Med. Ball Cleans (20/14)
60 DU
12/14/21
Shoulder Health: Shoulder Stamina
Strength: 6x3 Hang Power Clean or Hang Clean
For Time:
200m Run
21 KB Swings (53/35)
21 HRPU
200m Run
15 KB Swings (53/35)
15 HRPU
200m Run
9 KB Swings (53/35)
9 HRPU
200m Run
12/13/21
Shoulder Health: 1-arm DB High Pull + Dip
Strength: Back Squat (5RM or 5x5 @75%+)
7 Min. AMRAP:
7 BJ (30/24)
7 C2B Pullups
12/11/21
Shoulder Health: 1-arm DB High Pull + Dip
GRIFF
For Time:
800m Run
400m Backward
800m Run
12/10/21
Shoulder Health: DB Windmill + Farmer's Carry
Strength: 6x3 Hang Power Clean or HC
20 Min AMRAP:
50 DU
100ft Walking Lunge
100ft Bear Crawl
12/9/21
Shoulder Health: Turkish Getups
Strength: Press (5RM or 5x5@75%+)
"Barbara"
5 Rounds:
20 Pullups
30 Pushups
40 Situps
40 Squats
- 3 Min Rest -
12/8/21
Shoulder Health: Shoulder Stamina
Strength: 5x10/leg Split Squat
Partner WOD
30 Min AMRAP:
Max Distance Assault Bike
- Switch every minute -
12/7/21
Shoulder Health: 1-arm DB Press + C2B Pullups
Strength: Back Squat (5RM or 5x5 @75% of 1 RM)
12/6/21
Shoulder Health: Sup. Row + OH Carry
Strength: 5x10 DB Bench Press
15 Min AMRAP:
25 Cal Row
25 GHD Situps
15 Box Jumps (30/24)
12/4/21
Shoulder Health: 8/arm Turkish Getups
DANNY
20 Min AMRAP:
30 Box Jumps (24/20)
20 Push Press (95/65)
30 Pullups
12/3/21
Shoulder Health: 1-arm DB Press + C2B Pullups
JERRY
For Time:
1 Mile Run
2000m Row
1 Miles Run
12/2/21
Shoulder Health: Sup. Row + OH Carry
Strength: 5x8 DB Bench Press
"Karen"
15o Wall Balls for Times
12/1/21
Shoulder Health: 1-arm DB High Pull + Dip
Strength: 5x8/leg Split Squat
15-12-9-6-3:
Power Clean (135/95)115/75)
Bar-facing Burpees