IRON MOUNTAIN FITNESS

Workout of the Day - June 2019 Archive

6/29/19

PAUL

5RFT:

50 DU

35 T2B

OH Walk (185/135)

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6/28/19

Shoulder Health: Supinated Row + OH Carry

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30-20-10:

Power Cleans (75/55)

KB Swings (53/35)

Pushups

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6/27/19

Shoulder Health: DB High Pull + Dips

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CrossFit Total

- or - 

Flex WODs

6/26/19

Shoulder Health: Shoulder Stamina

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CrossFit Total

1 RM Back Squat

1 RM Press

1 RM Deadlift

6/25/19

Shoulder Health: 1-arm DB Press + C2B Pullups

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25 Min EMOM:

Cal Assault Bike (15/12)

Left-side Plank

50 Heavy Rope

Right-side Plank

16 Alt DB Snatch (50/35)

6/24/19

Shoulder Health: DB Windmill + Farmer's Carry

Strength: 1 RM Push Press

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For Time (Partners):

99 Wall Ball (20/14)

99 DU (both)

99 T2B

99Cal Row

99 Box Jump-overs (24/20)

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6/22/19

YETI

25 Pullups

10 Muscle Ups

1.5 Mile Run

10 Muscle Ups

25 Pullups

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6/21/19

Shoulder Health: 1-arm DB Press + C2B Pullups

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16 E2MOM:

4 Deadlift @80++% of 1RM

- OR - 

Flex WODs

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6/20/19

Shoulder Health: DB High Pull + Dips

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"Fight Gone Bad"

- or - 

16 Min E2MOM:

4 DL @ 80++% of 1 RM

6/19/19

Shoulder Health: Shoulder Stamina

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"Fight Gone Bad!"

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6/18/19

Shoulder Health: DB Windmill + Farmer's Carry

Strength: 14 Min E2MOM - 5 DL @75++% of 1 RM

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3-Person 15-Min AMRAP:

P1 - 400m Run

P2 - Max Cal Row

P3 - Active Shoulder Hang

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6/17/19

Shoulder Health: Supinated Row + OH Carry

Strength: 1 RM Front Squat

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5 Min AMRAP:

5 Power Snatch (95/65)

25 DU

- 4 Min Rest - 

5 Min AMRAP:

5 Man Makers

25 DU

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6/15/19

5 RFT:

3 Rope Climbs

400m Run

20 Alt DB Snatch

20 GHD Situps

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6/14/19

Shoulder Health: 1-arm DB Press + C2B Pullups

Strength: 3 RM Front Squat

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12 Min E2MOM:

6 DL @ 70++% of 1 RM

- or - 

Flex WODs

6/13/19

Shoulder Health: DB Windmill + Farmer's Carry

Strength: 3 RM Push Press

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12 Min E2MOM:

6 DL @ 70++% of 1 RM

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- OR - 

10K Partner Row For Time

(switch as needed)

6/12/19

Shoulder Health: Shoulder Stamina

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Partner WOD For Time:

10K Row

- OR - 

20 Minute EMOM:

10 Bench Press (135/95)

Rest

200m Run

Rest

6/11/19

Shoulder Health: Supinated Row + OH Carry

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20 Minute EMOM:

10 Bench Press (135/95)

Rest

200m Run

Rest

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6/10/19

Shoulder Health: DB High Pull + Dip

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THE DON


For Time:
    

66 DL (110/80)
    

66 Box Jumps (24/20)
    

66 KB Swings (53/35)
    

66 Knees to Elbows
    

66 Situps
    

66 Pullups
    

66 Thrusters (55/45)
    

66 Wall Ball (20/14)
  

66 Burpees 
    

66 Double Unders

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6/8/19

JASON

For Time:

100 Squats/5 MU

75 Squats/10 MU

50 Squats/15 MU

25 Squats/20 MU

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6/7/19

Shoulder Health: 1-arm DB Press + C2B Pullups

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20 Minute E2MOM:

3 Deadlift at 85+% of 1 RM

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6/6/19

Shoulder Health: Supinated BB Row + OH Carry

Strength: 5 RM Push Press

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12 Min 3-Person AMRAP:

Athlete 1 - 400m Run

Athlete 2 - Max Rep Burpees

Athlete 3 - Max Rep AbMat Situps 

- Score is total burpees - 

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6/5/19

Shoulder Health: Shoulder Stamina

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"Fran"

21-15-9:

Thrusters (95/65)

Pullups

6/4/19

Shoulder Health: DB Windmill + Farmer's Carry

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16 Min E2MOM:

4 Deadlift @80% of 1RM

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6/3/19

Shoulder Health: DB High Pull + Dip

Strength: 5x5 Front Squat

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20 Min EMOM:

15 Wall Ball (20/14)

50 Heavy Jump Rope

15 Strict Press (75/55)

15 BB Row (75/55)

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6/1/19

"Dirty Thirty"

For Time:

• 30 Box Jumps (24/20)

• 30 Jumping Pull-Ups

• 30 KB Swings (35/26)

• 30 Lunges

• 30 Knees-to-Elbows

• 30 Push Press (45/35)

• 30 Back Extensions

• 30 Wall Balls (20/14)

• 30 Burpees

• 30 Double-Unders