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Category: Workout of The Day

Recovery is KEY

11/09/2017

Black Iron CrossFit – CrossFit Metcon Metcon (9 Rounds for time) Row (or) Bike each for time 100m (or) .2km…
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Tall and Tight

11/08/2017

Black Iron CrossFit – CrossFit Weightlifting 4-3-2-3-4 Clean and Jerk (4) Clean and Jerk (3) Clean and Jerk (2) Metcon…
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Quadzilla

11/07/2017

Black Iron CrossFit – CrossFit Metcon *only record your 7 x 5 @ 70% Metcon (No Measure) 7 Rounds for…
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Hush up Nancy!

11/05/2017

Black Iron CrossFit – CrossFit Metcon Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# /…
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Think Strong Be Strong

11/03/2017

Black Iron CrossFit – CrossFit Metcon Metcon (Time) For time 1000m Row 1-2-3-4-5-6-7-8-9-10 (Goblet Squats @ 54/35#) 10-9-8-7-6-5-4-3-2-1 (Toes-to-bar) 1000m…
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Did we just become best friends?

11/02/2017

Black Iron CrossFit – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) In partners AMRAP in 16 minutes 4-8-12-16… Burpee…
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Mothership Upper Deck

11/01/2017

Black Iron CrossFit – CrossFit Metcon Metcon (Time) For time 60-Push-ups 50-Dips 40-Handstand push-ups 30-Bench presses 20-Jerks 10-push presses RX…
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Triple-double

10/31/2017

Black Iron CrossFit – CrossFit Weightlifting Power Snatch (2-2-2-2) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP in 12 minutes…
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Fran!!!

10/30/2017

Black Iron CrossFit – CrossFit Metcon Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups Fran+ (Time) 21-15-9 Thrusters, 115/85# C2B…
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Cleaning the house

10/29/2017

Black Iron CrossFit – CrossFit Weightlifting Clean and Jerk (1-1-1-1-1-1) 3 position clean and jerk (hip, knee, floor) Metcon Air…
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