WOD:   6/27/18

10 minutes to work up to a Heavy:
Power Snatch + 5 Overhead Squats

 

21-18-15-12-9-6-3 reps for time of:
Ring dips
Overhead squats, 115/75-lbs.

 

IRON BEAVER WEIGHTLIFTING CLINIC

This will be a 2 hours clinic hour that will cover the snatch, clean and jerk along with coaching cues and techniques that help improve and solidify the participants abilities to understand and be successful at the movements.

This clinic we be especially helpful for those who want to supplement their current fitness regiments with some additional hands on coaching for the Olympic lifts.

The clinic will start at 5:30pm. 

*minimum of 5 participants*

WOD:   6/26/18

With a Partner, choose one:
Row 5,000m
or
Ski 5,000m
or
Bike 12,000m

WOD:   6/25/18

4 rounds for time of:
25 Ab-mat sit-ups
30 thrusters, 65/45-lbs.
45 double-unders

Iron Beaver Weightlifting Clinic

This will be a 2 hours clinic hour that will cover the snatch, clean and jerk along with coaching cues and techniques that help improve and solidify the participants abilities to understand and be successful at the movements.

This clinic we be especially helpful for those who want to supplement their current fitness regiments with some additional hands on coaching for the Olympic lifts.

The clinic will start at 5:30pm. 

*minimum of 5 participants*

WOD:   6/24/18

Sledz
30 minute AMRAP with a Partner:
200m Sled Drag/Prowler Push
20 DB box step overs, 24”/20”
30 Burpees

WOD:   6/23/18

Candy
5 rounds for time of:
20 pull-ups
40 push-ups
60 squats

OR

Maggie
5 rounds for time of:
20 handstand push-ups
40 pull-ups
60 single-leg squats, alternating legs

WOD:   6/22/18

Choose 2:

Snatch 1-1-1-1-1-1-1-1-1-1

Clean and Jerk 1-1-1-1-1-1-1-1-1-1

Front Squat 1-1-1-1-1-1-1-1-1-1

Push Press 1-1-1-1-1-1-1-1-1-1

Sumo Deadlift 1-1-1-1-1-1-1-1-1-1

WOD:   6/21/18

5 rounds Each For Time of:
Row 500m
25 Dumbbell Snatches, 50/35-lbs.
15 Toes to Bar

*Rest as needed between each round.

WOD:   6/20/18

Josie
For time:
1-mile run
Then, 3 rounds of:
 30 burpees
 4 power cleans
 6 front squats
Then, 1-mile run


Men: 155 lb.
Women: 105 lb.

Deputy U.S. Marshal Josie Wells, 27, of Harleston, Mississippi, was killed in the line of duty on March 10, 2015. Wells began his career with the Marshals Service in January 2011 and was assigned to the Southern District of Mississippi in September 2014.

He enjoyed training CrossFit with his friends and colleagues, especially when the workouts involved running or power cleans.

He is survived by his wife, Channing, and son, Josie Jr.

WOD:   6/19/18

Deadlift 5-5-5-5-5 reps
*all sets at 75-80%

Complete as many rounds as possible in 12 minutes of:
5 deadlifts, 315/205-lbs.
3 bar muscle-ups

You've got to love some Deadlifts!!!!

WOD:   6/18/18

For max reps at each station:

Tabata dumbbell shoulder presses

Tabata weighted jumping lunges

Tabata ring dips

Tabata weighted walking lunges

Tabata dumbbell push presses


Men: 35-lb. dumbbells
Women: 25-lb. Dumbbells