IRON MOUNTAIN FITNESS
FORGING YOUR PATH TO PEAK FITNESS
Workout of the Day - Oct-Dec 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)
11/30/20
Shoulder Health: DB Windmill + Farmer's Carry
Strength: 5x5 weighted Pullups/Dips
E3MOM for 21 Minutes (7 sets):
50ft. OHWL Steps (95/65)
11/28/20
Shoulder Health: 1-arm DB High Pull + Dips
Strength: 5x5 Bench Press
JACK
20 Min AMRAP:
10 Push Press (115/85)
10 KB Swings (35/26)
10 Box Jumps (24/20)
11/27/20
Shoulder Health: 1-arm DB Press + C2B Pullups
"Deck of Doom"
11/25/20
Shoulder Health: Sup. Row + OH Carry
"Thanksgiving with the Girls"
11/24/20
Shoulder Health: Shoulder Stamina
Strength: 4x12 DB Push Press
Partner WOD For Time:
5000m Row (Switch every 250m)
200 Alt. DB Snatch (Switch as needed)
- OR -
5x5 Front Squat @75%+ (max reps last set)
5x5 Weighted Pullups or Dips
11/23/20
Shoulder Health: DB Windmill + Farmer's Carry
Strength: 4x12 Split Squats
Partner WOD For Time:
5000m Row (Switch every 250m)
200 Alt. DB Snatch (Switch as needed)
- OR -
5x5 Front Squat @75%+ (max reps last set)
5x5 Weighted Pullups or Dips
11/21/20
Shoulder Health: DB Windmill + Farmer's Carry
"Dirty 30"
For Time:
30 BJ (24/20)
30 Pullups
30 KB Swings (53/26)
30 WL Steps
30 K2E
30 Push Press (45/35)
30 Hip Extensions
30 WB (20/14)
30 Burpees
30 DU
11/20/20
Shoulder Health: 1-arm DB High Pull + Dips
Strength: 5x5 Front Squat @75%
20.1
10 RFT:
8 G2O (95/65)
10 Bar-facing Burpees
11/19/20
Shoulder Health: 8/arm Turkish Getups
Strength: 4x10 DB Push Press
3-Person Team AMRAP for 15:
P1: 15/12 Cal Assault Bike
P2: Active Shoulder Hang
P3: Max Reps BJ Overs (24/20)
11/18/20
Shoulder Health: Supinated Row + OH Carry
Strength: 4x10/Leg Split Squats
"Linda"
10-9-8-7-6-5-4-3-2-1:
DL (1.5 BW)
Bench (BW)
Clean (3/4 BW)
Row:
500-1000-1500-2000
- Rest 1:1 -
11/17/20
Shoulder Health: 1-arm DB Press + C2B Pullups
"Linda"
10-9-8-7-6-5-4-3-2-1:
DL (1.5 BW)
Bench (BW)
Clean (3/4 BW)
11/16/20
Shoulder Health: Shoulder Stamina
Strength: 5x5 Weighted Pullups or Dips
11 Min AMRAP:
50 DU
10 OHS (135/95)
11/14/20
Shoulder Health: 1-arm DB Press + C2B Pullups
Strength: 4x8DB FR Walking Lunges
7 RFT:
10 DB Right Arm Snatch (50/35)
1 Rope Climb
10 DB Left Arm Snatch (50/35)
1 Rope Climb
11/13/20
Shoulder Health:Turkish Getups
Strength: Make-up or Hang Power Snatch
15 Min Partner AMRAP:
5 DL (225/155)
200m Row
10 DB Bench Ppres (50/35)
11/12/20
Shoulder Health: 1-arm DB High Pull + Dip
Strength: 5x5 Front Squat (max reps last set)
"When Annie Met Kelly"
5 RFT:
100 DU
30 Box Jumps (24/20)
30 WB (20/14)
11/11/20
Shoulder Health: Shoulder Stamina
Strength: 4x8 Split Squats
24 Min EMOM:
Min 1: Max Reps KB Swings (53/35)
Min 2: Max Reps Burpees
Min 3: Max Reps GHD Situps
Min 4: Rest
- OR -
10 RFT:
7 Power Cleans (135/95)
1 Rope Climb
11/10/20
Shoulder Health: Supinated Row + OH Carry
Strength: 5x5 Weighted Pullups/Dips
24 Min EMOM:
Min 1: Max Reps KB Swings (53/35)
Min 2: Max Reps Burpees
Min 3: Max Reps GHD Situps
Min 4: Rest
- OR -
5KRun/5K Row/10 Mile AB
11/9/20
Shoulder Health: DB Windmill + Farmer's Carry
Strength: 4x8 DB Push Press
5K Run/5K Row/10 Mile AB For Time
11/7/20
Shoulder Health: 1-arm DB Press + C2B Pullups
BLAKE
Four rounds for time of:
100 foot Walking lunge with 45lb plate held overhead
30 Box jump, 24 inch box
20 Wallball shots, 20 pound ball
10 Handstand push-ups
11/6/20
Shoulder Health: 1-arm DB High Pull + Dips
Strength: 5x5 Bench Press (max reps last set)
21-18-15-12-9-6-3:
Front Squat (185/125)
GHD Situps
Pushups
11/5/20
Shoulder Health: Turkish Getups
21-18-15-12-9-6-3:
Front Squat (185/125)
GHD Situps
Pushups
11/4/20
Shoulder Health: Sup. Row + OH Carry
Strength: 5x5 Strict Press (max reps last set)
For Time:
21 Snatch (85/55)
400m Run
15 Snatch
400m Run
9 Snatch
400m Run
11/3/20
Shoulder Health: DB Windmill + Farmer's Carry
Strength: 5x5 Weighted Pullups/Dips (max reps last set)
5 2-Min Rounds:
20 DB Step-ups (50/35)(20"/16")
Max Reps DB Push Press
- Rest 2 Min -
- OR -
E3MOM for 21 Min
5 DL @85%
11/2/20
Shoulder Health: Shoulder Stamina
Strength: 5x5 Back Squat @75% of 1RM (max reps last set)
5 2-Min Rounds:
20 DB Step-ups (50/35)(20"/16")
Max Reps DB Push Press
- Rest 2 Min -
10/31/20
Shoulder Health: Turkish Get-ups
Strength: 5x5 Bench Press @75% of 1RM (max reps last set)
3 RFT:
400m Run
15 OHS (115/80)
15 T2B
10/30/20
Shoulder Health: 1-arm DB Press + C2B Pullups
Strength: 5x5 Press @75% of 1RM (max reps last set)
15 Min AMRAP (Alternate Moves):
12 Alt. DB Snatch (50/35)
10 Goblet Squats (53/35)
25 DU
10/29/20
Shoulder Health: DB Windmill + Farmer's Carry
Strength: 4x8/Leg Split Squats
"Lynne"
5 Rounds For Max Reps, Not For Time:
Max Reps BW Bench Press
Max Reps Pullups
- OR -
8 Rounds:
200m Run/250m Row/.25 Assault Bike
- Rest 1:30 -
10/28/20
Shoulder Health: Sup. Row + OH Carry
Strength: 5x5 Weighted Dips
"Lynne"
5 Rounds For Max Reps, Not For Time:
Max Reps BW Bench Press
Max Reps Pullups
- OR -
8 Rounds:
200m Run/250m Row/.25 Assault Bike
- Rest 1:30 -
10/27/20
Shoulder Health: 1-arm DB High Pull + Dip
Strength: 5x5 Deadlift @75%+
Partner WOD (Split as needed)
14 Min AMRAP:
30 KB Swings (53/35)
20 Burpee Box Jump Overs (24/20)
10 T2B/Hanging Knee Raises
10/26/20
Shoulder Health: 1-arm DB High Pull + Dip
Strength: 5x5 Back Squat @75%+
7 RFT:
200m Run
25-ft. 1-arm DB OH Walking Lunges (50/35)
15 GHD Situps
10/23/20
Shoulder Health: DB Windmill + Farmer's Carry
For time:
-
10 Overhead squats (155 / 105 lbs)
-
10 Box jump overs (24” / 20” box)
-
10 Fat bar thrusters, (135 / 95 lbs) (use regular bar)
-
10 Power cleans (205 / 125 lbs)
-
10 Toes to bar
-
10 Burpee muscle-ups
-
10 Toes to bar
-
10 Power cleans (205 / 125 lbs)
-
10 Fat bar thrusters, (135 / 95 lbs)
-
10 Box jump overs (24” / 20” box)
-
10 Overhead squats (155 / 105 lbs)
-
10/23/20
Shoulder Health: Turkish Getups
Strength: Make-up or Mobility
"When Annie Met Cindy"
20 Min AMRAP:
50 DU
5 Pullups
10 Pushups
15 Squats
- OR -
400-800-1200-1600m (Run/Row/Ski Erg/Bike)
Rest 1:1
10/22/20
Shoulder Health: 1-arm DB High Pull + Dip
Strength: 5x5 Bench Press @75%+ (max reps last set)
"When Annie Met Cindy"
20 Min AMRAP:
50 DU
5 Pullups
10 Pushups
15 Squats
- OR -
400-800-1200-1600m (Run/Row/Ski Erg/Bike)
Rest 1:1
10/21/20
Shoulder Health: Shoulder Stamina
Back Squat: 10-8-6-4-2
Press: 10-8-6-4-2
DL: 10-8-6-4-2
10/20/20
Shoulder Health: Sup. Row + OH Carry
Strength: 5x5 Weighted Dips or Pullups
21-15-9:
Power Snatch (95/65)
GHD Situps
10/19/20
Shoulder Health: 1-arm DB Press + C2B Pullups
6 RFT:
200m Farmer's Carry (50/35)
20 Wall Ball (20/14)
20 Russian Twists with Plate (25/15)
20 Walking Lunge Steps
20 KB Swings (53/35)
10/17/20
Shoulder Health: Sup. Row + OH Carry
TIFF
On a 25-Min Clock:
1.5 Mile Run
Then AMRAP:
11 C2B Pullups
7 HSC (155/115)
7Push Press (155/115)
10/16/20
Shoulder Health: 1-arm DB High Pull + Dips
Strength: 5x5 Back Squat (max reps last set)
E3MOM for 15 Min (5 sets):
16 Alt OH Walking Lunge Steps (50/35)
-or -
10 Power Cleans (95/65)
10/15/20
Shoulder Health: Turkish Getups
Strength: 5x5 Weighted PU or Dips (max reps last set)
2 RFT:
20 Burpee BJO (24/20)
20 Hanging Knee Raises
10 FS @75% of 1RM
20 KB Swings (53/35)
20 Cal Assault Bike
- OR -
6-8 Rounds:
400m Run
- Rest 2:00 -
10/14/20
Shoulder Health: 1-arm DB Press + C2B Pullups
Strength: 5x5 Strict Press @75% (max reps last set)
2 RFT:
20 Burpee BJO (24/20)
20 Hanging Knee Raises
10 FS @75% of 1RM
20 KB Swings (53/35)
20 Cal Assault Bike
10/13/20
Shoulder Health: Shoulder Stamina
Strength: 5x5 Deadlift @75% (max reps last set)
5 RFT:
200m Run
20 Alt. DB Snatch (50/35)
20 AbMat Situps
10/12/20
Shoulder Health: DB Windmill + Farmer's Carry
Strength: 5x5 Bench Press @75% (max reps last set)
Friendly Fran
3 RFT:
21 Thrusters (125/85)
21 C2B Pullups
10/10/20
Shoulder Health: 1-arm DB Press + C2B Pullups
Damn Diane
3 RFT:
15 DL (315/205)
15 Strict Deficit HSPU
10/9/20
Shoulder Health: Turkish Getups
"I Go, You Go"
40 RFT (Partners Alternate Rounds):
20 DU (30 Singles)
10 Goblet Squats (53/35)
5 Pulse Burpees
10/8/20
Shoulder Health: Shoulder Stamina
Strength: 5x5 Back Squat @75% (max reps last set)
TT Gone Bad
3-5 Rounds, 1 Min each Move for Max Reps:
KB Hang Snatch/KB Swings
Rope Climbs/Hanging Knee Raises
Box Jump Overs
Max Cal AB
- Rest 1 Min -
- OR -
5x5 Weighted Pullups or Dips
5x5 Bench Press
10/7/20
Shoulder Health: DB Windmill + Farmer's Carry
TT Gone Bad
3-5 Rounds, 1 Min each Move for Max Reps:
KB Hang Snatch/KB Swings
Rope Climbs/Hanging Knee Raises
Box Jump Overs
Max Cal AB
- Rest 1 Min -
10/6/20
Shoulder Health: 1-arm DB High Pull + Dips
Strength: 5x5 Deadlift @75% (max reps last set)
"Nasty Nancy"
5 RFT:
400m Run
15 OHS (185/125)
15 Bar-facing Burpees
- OR -
5K Run/5K Row/10 Mile Bike
10/5/20
Shoulder Health: Sup. Row + OH Carry
Strength: 5x5 Strict Press @75% (max reps last set)
"Nasty Nancy"
5 RFT:
400m Run
15 OHS (185/125)
15 Bar-facing Burpees
10/3/20
Shoulder Health: 1-arm
"Christine"
3 RFT:
500m Row
12 DL (BW)
21 Box Jumps (24/20)
10/2/20
Shoulder Health: Sup. Row + OH Carry
Strength: 5x5 Press @75% of 1RM (max reps last set)
20 Min AMRAP:
400m Run
7 MU (14 Pullups + 14 Dips)
10/1/20
Shoulder Health: Turkish Getups
Strength: 5x5 DL @75% of 1RM (max reps last set)
For Time:
50 Cal Row
50 HSPU
50 Alt DB Snatch (50/35)
50 SDLHP (95/65)
50 Inverted Burpees
50 T2B
50 Cal Row