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.  


 

Wednesday, May 25th, 2016

For time:

1000m row

21 thrusters 95 / 65

21 box jumps 24 / 20

15 thrusters

15 box jumps

9 thrusters

9 box jumps

500m row

Scale as needed.

Tuesday, May 17th, 2016

5 rounds for time:

55 double unders

21 American KB swings 70 / 53

15 toes to bar

9 burpee box jumps 24 / 20

Scale as needed.

Friday, May 13th, 2016

For time:

1 mile beach run

300 air squats

1 mile beach run

Scale as needed.

Friday, May 6th, 2016

CrossFit Regionals 2016 Event 3 & 4

For time:

104 wallball 20 / 14

52 pullups

- Rest 1 min

4 rounds for time:

28 alternating pistols

15 power clean 115 / 75

Scale as needed.

Thursday, April 28th, 2016

10 rounds for time:

3 bar muscle-ups

15 GHD situps

Scale as needed.

Monday, April 18th, 2016

"Jackie"

1000m row

50 thrusters 45 / 35 (empty barbell)

30 pullups

Then: within 6 min time limit

Establish 1RM front squat

Scale as needed.

Wednesday, April 13th, 2016

For time:

30x atlas stone ground to shoulder 145 / 95

Scale as needed.

Tuesday, April 5th, 2016

CrossFit Regionals 2014 Event 7

For time:

64 pullups

8 overhead squats 205 / 135

Scale as needed.

Thursday, March 31st, 2016

8 min AMRAP

8 burpee bar muscle ups

8 box jumps 30 / 24

Scale as needed.

Monday, March 28th, 2016

Back Squat

Repetitions 1 - 10 - 1 - 20 - 1 - 30

Rest as needed between sets.

Scale as needed.

Monday, March 21st, 2016

CrossFit.com WOD "NANCY"

5 rounds for time:

400m run

15 overhead squats 95lb

Scale as needed.

Wednesday, March 16th, 2016

For time:

12 deadlifts 155lb

9 hang power clean 155lb

6 push press 155lb

50 wallball 20lb

12 deadlifts 155lb

9 hang power clean 155lb

6 push press 155lb

50 wallball 20lb

12 deadlifts 155lb

9 hang power clean 155lb

6 push press 155lb

Scale as needed.

Sunday, March 13th, 2016

8 min AMRAP

10 med ball squat clean 20lb

10 abmat situps

10 med ball push jerk

Scale as needed.

Monday, March 7th, 2016

4min AMRAP with rest 4 min between

800m run

Max cal row

4 min AMRAP

800m run

Sumo deadlift high pull 95lb

4 min AMRAP

800m run

Thrusters 95lb

4 min AMRAP

800m run

Burpees

Scale as needed.

Saturday, February 27th, 2016

5 rounds for time: resting 0:90 sec between rounds

1 min Air Dyne

10 power cleans 155lb

20 hand release pushups

Scale as needed.

Sunday, February 21st, 2016

Swim

200m side stroke

100m kick board

200m freestyle

100m pull

200m side stroke

100m kick board

100m freestyle

200m freestyle with fins

100m pull

200m side stroke with fins

100m kick board with fins

200m freestyle with fins

100m pull

100m side stroke with fins

2000m total

Scale as needed.

 

 

Tuesday, February 16th, 2016

Repetitions 10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1

Back squat 275lb

Repetitions 1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10

Toes to bar

Scale as needed.

Tuesday, February 9th, 2016

10 min AMRAP

100 cal row

Remaining time burpee box jump overs men 24in / women 20in

Scale as needed.

Thursday, February 4th, 2016

16 min AMRAP

3 - 6 - 9 - 12 - etc...

Overhead squat men 115lb / women 75lb

Chest to bar pullups

Scale as needed.

Sunday, January 31st, 2016

2 rounds for time:

200m swim side stroke

100m swim kick board

100m swim pull buoy

100m swim freestyle

then:

2 rounds for time:

200m swim side stroke with fins

100m swim kick board with fins

100m swim pull buoy with fins

100m swim freestyle with fins

Scale as needed.

 

Friday, January 22nd, 2016

For time:

500m row

40 toes to bar

40 wallball men 30lb / women 20lb

40 power cleans men 115b / women 75lb

20 ring muscle ups

Scale as needed.

 

Saturday, January 16th, 2016

For time:
1 mile sled drag men 185lb / women 135lb

Scale as needed.

Monday, January 11th, 2016

JAGO

5 rounds for time:

30 wallball men 30lb / women 20lb

15 American kettlebell swing men 1.5 pood / women 1 pood

30 burpees

Scale as needed.

Monday, January 4th, 2016

For time:

100 deadlifts men 315lb / women 225lb

Scale as needed.

Monday, December 28th, 2015

For time:

30 ring muscle ups

Scale as needed.

Saturday, December 26th, 2015

For time:

Triple 3 from 2014 CrossFit Games

3000m row

300 double unders (zeus rope)

3 mile run

Scale as needed.

Friday, December 18th, 2015

CROSSBONES

For time:

1 mile run

100 calorie row

100 burpees

Scale as needed.

Friday, December 11th, 2015

5 rounds NOT for time:

10 GHD situps

10 GHR

Then:

10 rounds 30 sec of work / 30 sec of rest Airdyne

Scale as needed.

Saturday, December 5th, 2015

12 Days of Krampus

1 - deadlift men 315lb / women 225lb

2 - one arm alternating KB thruster men 70lb / women 53lb

3 - power snatch men 135lb / women 95lb

4 - HSPU (hand stand push ups) 4in deficit

5 - strict pullups

6 - one arm alternating KB snatch men 70lb / women 53lb

7 - bar facing burpees

8 - wallball men 20lb / women 14lb

9 - push press men 135lb / women 95lb

10 - hang squat clean men 135lb / women 95lb

11 - d-ball ground to shoulder men 100lb / women 70lb

12 - mini leg blaster*

*mini leg blaster is 10x air squats, 10x jumping squats, 10x lunge, 10x jumping lunge

Workout to be completed as: 1 deadlift, 2 KB thruster, 1 deadlift, 3 snatch, 2 KB thruster, 1 deadlift, etc... until the last round of 12 mini leg blasters, 11 d-ball, 10 hang squat clean, etc.

Scale as needed.

Monday, November 30th, 2015

Taken from competitorstraining.com

For time:

21 power snatch men 135lb / women 95lb

21 bar facing burpees

15 overhead squat men 135lb / women 95lb

15 bar facing burpees

9 squat snatch men 135lb / women 95lb

9 bar facing burpees

Scale as needed.
 

Monday, November 23rd, 2015

Rowing Frantasy Land

For time:

21 Thrusters 95 / 65

21 Cal row

15 Thruster 95 / 65

15 Cal row

9 Thruster 95 / 65

9 Cal row

15 Thruster 115 / 75

15 Cal row

12 Thruster 115 / 75

9 Thruster 115 / 95

9 Cal row

12 Thruster 135 / 95

12 Cal row

9 Thruster 135 / 95

9 Cal row

6 Thruster 135 / 95

6 Cal row

Scale as needed.
 

Tuesday, November 18th, 2015

20 Min EMOM

Odd burpees

Even HSPU (hand stand push ups)

Min 1-10 10x burpees and 10x HSPU

Increase 1 rep each min until the last two min 15x burpees and 15x HSPU

Scale as needed.
 

Wednesday, November 12th, 2015

CrossFit.com HeroWOD:

Matt 16

For time:

16 deadlifts men 275lb / women 185lb

16 hang cleans men 185lb / women 135lb

16 push press men 135lb / women 95lb

Run 800m

16 deadlifts men 275lb / women 185lb

16 hang cleans men 185lb / women 135lb

16 push press men 135lb / women 95lb

Run 800m

16 deadlifts men 275lb / women 185lb

16 hang cleans men 185lb / women 135lb

16 push press men 135lb / women 95lb

Scale as needed.

 

Friday, November 6th, 2015

6 rounds for time:

Run 5 minutes

50 air squats

50 pushups

Wear 20lb vest.

Scale as needed.

Friday, October 30th, 2015

5 rounds for time:

10 deadlift men 315lb / women 225lb

20 alternating pistols (one legged squats)

Scale as needed.

Friday, October 23rd, 2015

With a 16 minute running clock

Minute 1-4

Complete 40 burpees

Minute 5-8

Complete 30 double kettlebell clean and jerks

Minute 9-12

Complete 30 step ups to 24in box holding 2x 50lb dumbbell

Minute 13-16

Complete 30 Atlas stone ground to shoulder 100lb

Scale as needed.


 

Thursday, October 15th, 2015

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

400m run

40 wallball men 20lb / women 14lb

40 abmat situps

Scale as needed.

Tuesday, October 6th, 2015

8 min AMRAP (as many rounds and repetitions as possible)

5 power snatch men 75lb / women 55ab

5 thruster men 75lb / women 55lb

10 power snatch 75lb / women 55lb

10 thruster men 75lb / women 55lb

Continue adding 5 repetitions each round for 8 minutes.

Scale as needed.

Wednesday, September 30, 2015

Every 3 minutes for 5 rounds:

100 yard sprint + 50 yard sprint + 50 yard sprint

Sprint length of a football field, touch the line and turn around and sprint to the 50 yard line, touch the line and turn around and sprint the last 50 yards.

Then:

Every 3 minutes for 5 rounds:

20 yard sled push with 135lb

Followed by 40 yard sprint

Scale as needed.
 

Tuesday, September 22, 2015

SERSI

For time:

3000M row

Then: CrossFit.com WOD "Karen"

150 wallball men 20lb / women 14lb

Scale as needed.
 

Thursday, September 18, 2015

Work up to a working weight Klokov complex:

Klokov complex:

1 deadlift

1 squat clean

1 front squat

1 push press

1 push jerk

Then:

Perform Klokov complex every 2 minutes for 10 minutes (5x total)

Scale as needed.

Sunday September 13, 2015

CrossFit Games 2014 event 10 (scaled)

For time:

7 HSPU hand stand push ups with 4in deficit

50ft sled pull 45lb

8 HSPU with 8in deficit

50ft sled pull 90lb

9 HSPU with 12in deficit

50ft sled pull 135lb

10 HSPU with 16in deficit

50ft sled pull 180lb

Scale as needed.