IRON MOUNTAIN FITNESS
FORGING YOUR PATH TO PEAK FITNESS
Workout of the Day - February 2019 Archive
2/28/19
Shoulder Health- DB Windmill + Farmer's Carry
"Lynne"
BW Bench Press
Pull-ups
5 Rounds for max reps
No time component
2/27/19
Shoulder Stamina
Strength- 1 RM Overhead Squat
5 Power Snatch
E2MOM for 12 Minutes (6 sets)
2/26/19
Shoulder Health- 1-arm DB High Pull + Dips
Strength- 1 RM Weighted Pull-ups
Partner WOD
12 RFT
8 Shoulder to Overhead (50/35)(35/20)
8 Burpees
8 DB Box Step overs (24/20" Box)(50/35)(20/20" Box)(35/20)
2/25/19
Shoulder Health- Supinated Row + OH Carry
Strength- 1 RM Press
20 Minute EMOM:
12 Deadlift (225/155)
12 Goblet Squats (53/35)
15/12 Cal Row
12 HSPU
2/23/19
"FOO"
13 Bench Press (170/105)
then, 20 Min AMRAP:
7 Chest to Bar
77 Double Unders
2 Squat Clean Thrusters (170/105)
28 Situps
2/22/19
Shoulder Health: C2B Pullups + DB Press
Open 19.1
15 Min AMRAP:
19 Wall Ball (20/14)
19 Cal Row
2/21/19
Shoulder Health- Supinated Row + OH Carry
Strength- 3 RM Press
4 RFT:
1 Min HS Hold
15 Toes to Bar
15 Ring Dips
2/20/19
Shoulder Stamina
20 Min E2MOM:
21 Front Squats (115/85)
1 Legless rope Climb
2/19/19
Shoulder Health- DB Windmill + Farmer's Carry
DB Step Overs (4 sets of 10)
For Time:
5K Row
2/18/19
Shoulder Health- 1-arm DB High Pull + Dips
Strength- 3 RM Weighted Pull-ups
20 Minute AMRAP:
12 Burpees
12 DB Cleans (50/35)
120 Double Unders
12 DB Shoulder to OH (50/35)
12 Wall Ball (20/14)
2/16/19
"DG"
10 Minute AMRAP
8 Toes to bar
8 DB Thruster (35/25)
12 DB walking lunge steps (35/25)
2/15/19
Shoulder Health- 1-arm DB High Pull + Dips
5 RM OHS
Clean & Jerk EMOM
1 Clean & Jerk EMOM for 10 Minutes
2/14/19
Shoulder Health- DB Windmill + Farmer's Carry
DB Box Step Overs (4 sets of 8)
3 Rounds:
7 DB Bench Press
5 Strict L pul-ups
then, 1000m Row
2/13/19
Shoulder Stamina
5 RM Press
12 Minute AMRAP:
Ascending by 2 each round
2 KB Swings (53/35)
2 MBC (20/14)
2 Hand Release Push-ups
2/12/19
Shoulder Health- 1 arm DB Press + C2B Pull-ups
Deadlift (6 Sets of 3 Reps)
4 RFT:
20 Alt DB Snatch (50/35)
20 Box Jumps (30/24)
2/11/19
Shoulder Health: Supinated Row + OH Carry
Strength: 5 RM Weighted Pull-ups
20 Minute EMOM:
12 Ball Slams
15/12 Cal Assault Bike
100ft Bear Crawl
2 Rope Climbs
:50 Active Shoulder Hang
2/9/19
"Seven Deadly Sins"
10 C2B Pullups
20 T2B
30 Deadlifts (185/135)
100 Double Unders
30 Box Jumps (24/20)
20 Burpees
10 Cleans (185/135)
2/8/19
Shoulder Health- DB Windmill + Farmer's Carry
1 RM Bench Press
2/7/19
Shoulder Health- 1-arm DB High Pull + Dips
CrossFit Total
1 RM Back Squat
1RM Press
1 RM Deadlift
2/6/19
Shoulder Stamina
"The Ghost"
6 Rounds/1 Min each
Rowing
Burpees
Double Unders
- Rest -
- Separate scores for each -
2/5/19
Shoulder Health: DB Windmill and Farmer's Carry
5 RFT:
400 m Run (100 DU)
10 DB S2O (50/35)(35/20)
15 GHD Sit-ups or 25 Abmat
2/4/19
Shoulder Health: Supinated Row + OH Carry
Bench Press 5 reps @ 75++%
E2MOM for 14 Minutes(7 sets)
2/2/19
MARCO
3 RFT:
21 Pullups
15 HSPU
9 Thrusters (135/95)
2/1/19
Shoulder Health- 1-arm DB High Pull + Dips
Bench Press
E2MOM for 12 Minutes) (6 Sets)
6 Reps at 70%++)
Grace
30 Clean & Jerks (135/95)