HIHONONOJNON

Hold Fast Iron

"As iron sharpens iron, so one person sharpens another." Proverbs 27:17

Hold Fast Iron is dedicated to sharpening the lives of others.  

WONDER WOMAN

7 Rounds for time:

400m run

21 overhead walking lunges men 45lb / women 25lb

15 power clean men 95lb / women 65lb

9 burpee pullups

Scale as needed.

DEADPOOL

20 min AMRAP

4 ring muscle ups

8 one arm alternating dumbbell snatch men 75lb / women 55lb

12 alternating pistols

Scale as needed.

CABLE

For time:

10 deadlifts men 185lb / women 135lb

10 box jumps men 24in / women 20in

20 deadlifts

20 box jumps

30 deadlifts

30 box jumps

40 deadlifts

40 box jumps

50 deadlifts

50 box jumps

Scale as needed.

CYCLOPS

For time:

10 front squats men 135lb / women 95lb

20 push press men 135lb / women 95lb

20 front squats men 135lb / women 95lb

10 push press men 135lb / women 95lb

Scale as needed.

THOR

20 min AMRAP (as many rounds and reps as possible)

Maximum sledge hammer swings to a tire

EMOM every odd minute performing 5 burpees and

EMOM every even minute performing 15 air squats

Workout begins with 5 burpees then athlete completes max sledge hammer swings until the 1 minute mark, then athlete performs 15 air squats, followed by max sledge hammer swings.  Continue following this pattern for 20 minutes.

Scale as needed.

GREEN ARROW

10 min AMRAP (as many rounds and reps as possible)

2 ring muscle ups

10 wallball men 30lb / women 20lb

4 ring muscle ups

20 wallball men 30lb / women 20lb

6 ring muscle ups

30 wallball men 30lb / women 20lb

Continue adding 2 ring muscle ups and 10 wallball each round

Scale as needed.

 

AQUAMAN

For time:

Swim 500m

50 alternating pistols

Swim 400m

40 burpees

Swim 300m

30 alternating pistols

Swim 200m

20 burpees

Swim 100m

10 alternating pistols

Scale as needed.

ADAM WARLOCK

5 min AMRAP (as many rounds and reps as possible)

Rest 4 min

10 min AMRAP

Rest 4 min

Complete chipper for time:

500m row

50 wallball men 30lb / women 20lb

50 alternating dumbbell snatch men 75lb / women 50lb

50 burpees

50 clean and jerk men 135lb / women 95lb

50 alternating pistols

This is a three part workout.  Use the chipper 3 times in a row, each time moving further through the workout.

Scale as needed.

SILVER SURFER

To be completed as a complex

For weight:

1 squat snatch +

1 overhead squat +

1 hang squat snatch +

1 overhead squat

Score is total weight lifted

Scale as needed.

WAR MACHINE

For time:

100 double unders

50 OHS (overhead squat) men 95lb / women 65lb

50 Chest to bar pullups

75 double unders

35 OHS men 95lb / women 65lb

35 Chest to bar pullups

50 double unders

20 OHS men 95lb / women 65lb

20 Chest to bar pullups

Scale as needed.

ODIN

For time:

27 T2B (toes to bar)

9 OHS (overhead squat) men 115lb / women 75lb

21 pullups

15 squat snatch men 115lb / women 25lb

15 chest to bar pullups

21 power snatch men 115b / women 75lb

9 bar muscle ups

27 T2B (toes to bar)

Scale as needed.

FALCON

For time:

1 mile run

100 calorie row

100 strict HSPU (hand stand push ups)

Scale as needed.

SUPERMAN

For time:

30 ring muscle ups

Then:

DT men 185lb / women 135lb

DT is 5 rounds of:

12 deadlift

9 hang cleans

6 push press

Then:

30 bar muscle ups

Then:

Repetitions 15 - 12 - 9

Thruster men 185lb / women 135lb

Box jump men 30in / women 24 in

Scale as needed. 
 

U. S. AGENT

For time:

100 thrusters men 95lb / women 65lb

300 double unders

100 HSPU (hand stand pushups)

Scale as needed.

HULK

5 rounds for time:

2 deadlift men 455lb / women 315lb

4 burpee ring muscle ups

6 alternating weighted pistols men 75lb / women 50lb

Scale as needed.

NICK FURY

Repetitions 21 - 15 - 9 - 15 - 21

Deadlift men 225lb / women 135lb

Thruster men 95lb / women 65lb

Scale as needed.

DOCTOR STRANGE

For time:

30 box jumps men 30in / women 24in

20 squat clean men 135lb / women 95lb

10 ring muscle ups

Scale as needed.

CAPTAIN MARVEL

With a 10 minute running clock

Complete 1 min maximum repetitions double unders

Complete 2 min maximum repetitions deadlift men 225lb / women 135lb

Complete 3 min maximum repetitions HSPU (hand stand push ups)

Complete 4 min maximum repetitions alternating pistols

Scale as needed.

QUICKSILVER

For Time:

100m shuttle sprint

2 clean and jerk men 185lb / women 115lb

80m shuttle sprint

4 clean and jerk men 185lb / women 115lb

60m shuttle sprint

6 clean and jerk men 185lb / women 115lb

40m shuttle sprint

8 clean and jerk men 185lb / women 115lb

20m shuttle sprint

10 clean and jerk men 185lb / women 115lb

Scale as needed.

CYBORG

For Time:

5k run

100 thrusters men 95lb / women 65lb

5k row

100 burpees

Scale as needed.

BATMAN

10 minute AMRAP (as many rounds and repetitions as possible)

6 squat clean thruster men 185lb / women 115lb

6 burpee ring muscle-ups

Scale as needed.
 

BEAST

3 rounds for time:

6 power clean men 135lb / women 95lb

8 front squat men 135lb / women 95lb

6 shoulder to overhead men 135lb / women 95lb

8 front rack walking lunge men 135lb / women 95lb

Scale as needed.
 

FLASH

2 Rounds For Time:

800m run

body weight sled drag 400m

Scale as needed.
 

SERSI

For Time:

3000M row

then: CrossFit.com WOD "Karen"

150 wallball men 20lb / women 14lb

Scale as needed.
 

BLACK PANTHER

For time:

10 thrusters men 135lb / women 95lb

30 GHD situps

20 clean and jerk men 135lb / women 95lb

30 GHD situps

10 thrusters men 135lb / women 95lb

Scale as needed.
 

HAWKEYE

For time:

50 deadlift men 185lb / women 135lb

50 box jumps men 24in / women 20in

50 front squats men 185lb / women 135lb

50 box jumps men 24in / women 20in

50 deadlift men 185lb / women 135lb

Scale as needed.
 

ANT-MAN

For time:

10 overhead squat men 185lb / women 135lb

20 snatch men 185lb / women 135lb

10 overhead squat men 185lb / women 135lb

Scale as needed.
 

BLACK WIDOW

For time:

21 thrusters men 135lb / women 95lb

15 chest to bar pullups

9 HSPU (hand stand push up) 4in deficit

21 clean and jerk men 135b / women 95lb

15 chest to bar pullups

9 HSPU (hand stand push up) 4in deficit

21 snatch men 135lb / women 95lb

15 chest to bar pullups

9 HSPU (hand stand push up) 4in deficit

Scale as needed.

STORM

Chipper for time:

25 overhead squat men 135lb / women 95lb

25 box jump overs men 24in / women 20in

25 sumo deadlift high pull men 135b / women 95lb

50 ring dips

25 sumo deadlift high pull men 135b / women 95lb

25 box jump overs men 24in / women 20in

25 overhead squat men 135lb / women 95lb

Scale as needed.

CAPTAIN AMERICA

8 rounds for time:

400M run

5 bar muscle ups

10 back squat men 245b / women 165lb

Scale as needed.

GAMBIT

With a 12 minute running clock:

4 min maximum repetitions thrusters men 95lb / women 65lb

4 min maximum calories on rower

4 min maximum repetitions burpees

Score is cumulative repetitions and calories

Scale as needed. 
 
 

WOLVERINE

For time:

30 squat clean thrusters aka clusters

Men 185lb / women 135lb

Scale as needed. 
 

IRONMAN

For time:

Run 1 mile

Perform 100 pullups

Perform 100 hand stand pushups HSPU

Perform 100 alternating pistols

Run 1 mile

If you have a 20lb vest, wear it.

Scale as needed.
 

GREEN LANTERN

For time:

Perform 200 wallballs men 30lb / women 20lb

Perform 5 burpees every minute on the minute until 200 wallballs are completed.

Scale as needed.
 

HELLCAT

5 Rounds for time:

Perform 4 deadlifts men 155lb / women 105lb

Perform 4 power cleans men 155lb / women 105lb

Perform 4 power clean and jerk men 155lb / women 105lb

Each round must be completed unbroken, utilizing touch and go movements

Scale as needed.
 

SPIDERMAN

3 rounds for time:

Perform 10 squat snatch men 155lb / women 105lb

Perform 50 foot hand stand walk

Scale as needed.