Iron Hog CrossFit

Here is an online portal to view the schedule at Crossfit Reverence. They also have a great atmosphere for the open which begins next week!!

http://crossfitreverence.wodify.com/OnlineSalesPortal/ViewSchedule.aspx?LocationId=4598&IsMobile=False&OnlineMembershipId=56154

Just pick a class and the waiver will show up next.

View Schedule

Any Iron Hog athletes please friend me on Facebook personally and we will communicate that way. Thanks, JT

ATTENTION IRON HOG members. I'm sure you have heard the news by now that our doors are closing today. Wanted to let you know I am in contact with the landlords and currently working on a solution to keep IH going. As soon as I have info I will post it here. Otherwise, better come at 5:30pm tonight as that is the last time for a WOD.
JT

Monday, September 30

16:00 EMOM Even: 1 Hanging squat sn**ch + 3 burpees Odd: 1 squat sn**ch + 3 burpees

6 RFT: 5 OHS (95/65), 25 DU, 200m run

Tuesday, October 1

Front squat 3 x 3 (80%), 3 x 2 (90%), 1 x 10 (70%)

For Time: 21-15-9 Deadlifts (295/185) and box jumps (24/20) 12:00 Time cap

Wednesday, October 2

Barbara 5RFT 20 pull-ups,30 pushups, 40 setups, 50 squats, Rest 3:00 40:00 Time Cap

Thursday, October

2 x 8 Deadlift at 60%, 2 x 8 DL at 70%

For Time: 21 DL (135/95), 21 ring dips, 15 squat cleans, 15 HSPU, 9 Thrusters, 9 T2B

Friday, October 4

4 Rounds for Max Reps!
1:00 Wallballs, 1:00 Hand release pu, 1:00 KB swings (70/50), 1:00 Cals on bike, 1:00 rest

Monday, September 23

�7 x 2 squat clean thruster (climbing weight).�
3 RFT�15 push press (95/65)�15 SDLHP�EMOM do 3 burpees begin with 0:00.

Tuesday, September 24�Front squat �3 x 3, 3 x 2, 1 x 10

13:00 AMRAP: 15 wallballs, 2 Devil's press (50/30)�Add 2 DP each round.

Wednesday, September 25�
500m row, 400m run, 100 DU, 400m run, 500m row.�Use remaining class time to work on a skill or movement that will be in the open.

Thursday, September 26
3 x 12 Touch and go Deadlift at 60%. Take 2:00 or more in between sets.

12:00 AMRAP (or more)
0:00-3:00 2 rounds of 6 sn**ch (105/70 #), 6 pull-ups.
3:00-6:00 2 rounds of 8 sn**ch, 8 pull-ups.
6:00-9:00 2 rounds of 10 sn**ch, 10 pull-ups.
9:00-12:00 2 rounds of 12 sn**ch, 12 pull-ups.
Keep that pattern going for as long as possible. If at any time you are unable to complete the 2 rounds inside 3:00, keep that rep scheme until 12:00.

Friday, September 27

3 RFT: 30 sit ups, 3 Ring Muscle Ups, 30 Double Unders. Scale to bar MU/6 pull-ups and 6 ring dips/9 banded pull-ups and 9 ring rows.

Accessory work: Muscle up progressions/kipping progressions for pull-ups or T2B.

Monday, September 16

2 attempts for Max HSPU for the leaderboard.
14:00 EMOM Even: Power sn**ch +2 OH squats (70-80%). Odd: 1 squat sn**ch
For Time: 12-10-8-6-4 Cals on bike, Sn**ch (95/65). 20 air squats after each round.

Tuesday, September 17

4 x 4 Front squat (75%), then 1 x 10 @ 60%.
3 Rounds for max reps: 1:00 T2B, 1:00 Wallballs, 1:00 burpees, 1:00 rest.

Wednesday, September 18

Partner WOD for completion
21-18-15-12-9-6 Deadlift, Benchpress, Power Clean. Select a weight both partners can manage and use the following as a guide. DL= 1.5 x bodyweight. Bench= 1 x BW. Clean= .75 x BW

Thursday, September 19
8 x 3 Strict press (climbing every other set).
21-15-9 Pull ups, goblet squats (70/50). Run 400m after each round.

Friday, September 20

12:00 Pistol progressions
For Time: 5-10-15-10-5 Pistols, Push ups, Box Jumps

Monday, September 9

14:00 EMOM Even: 2 sn**ch grip high pulls + 1 squat sn**ch. Odd: 1 squat sn**ch + 1 hanging squat sn**ch (50-60%) Focus on full hip extension!

12:00 AMRAP 10 KB or DB lunges (2 KB @50/35 #), 10 box step ups overs (24/20), 10 lunges, 4 wall walks. Tip: vary the position of the KB’s from front rack to hanging to save grip.

Tuesday, September 10

4 x 4 Front squat (70%), then 1 x 10 @ 50%.

20:00 EMOM Even: :15 arch hold, :15 rest, :15 hollow body hold Odd: 3 kip swings, 2 pull-ups, 1 C2B pull up.
Use remaining class time to work on pull up or MU progressions.

Wednesday, September 11

9/11 Tribute WOD
2001m Run or Row, then 11 reps of each of the following 9 movements: (95/65 barbell,70/50 KB, 30/24 box) Box Jumps, Thrusters, C2B Pull-Ups, Power Cleans, HSPU, KB Swings, T2B, SDLHP, Push Jerks, then Run or Row 2001m.

Thursday, September 12

8 x 3 Deadlift. Begin around 60% and add weight every set or two.

15:00 AMRAP 1 DL (295/205), 1 HSPU, :20 wall sit. Every round add 1 DL and 1 HSPU. Keep wall sit at :20 every round.

Friday, September 13
Jackie 1000m row, 50 thrusters (45/35), 30 pull ups.

Iron Hog Crossfit members may invite guests to join them the next 2 weeks for free! Please see any coach for details. There are special classes set up for all new participants which are Tuesday and Thursday at 5:00pm. We are also having prizes for the members who brings the most guests. Spread the word!!

Monday, September 2
Happy Labor Day!

Tuesday, September 3
After a 20:00 warm up, find a 1 Rep max back squat.
21-15-9 Deadlift (225/155 #), Wallballs, Run 200m after each round

Wednesday, September 4
18:00 EMOM. Even: 2 squat cleans (80-85%), Odd: 4 strict ring dips
For Time:
6 TGU (3 each hand) 50/35 #, 12 alternating KB hanging clean and jerk, 24 KB swings, 48 DU, 24 swings, 12 hanging CNJ, 6 TGU.

Thursday, September 5
Push Jerk 6 x 3 work up in weight each set.
10:00 AMRAP 10 T2B, 10 push press (95/65), 10 box jumps (24/20). Aim for as many unbroken rounds as possible.

Friday, September 6
Partner Wod “Say Grace and Amen”
Member/Partner 1 Does Grace 30 Clean and Jerk 135/95 #
Guest/Partner 2 Does 30 Deadlift (Body weight), 30 burpees
Score is total time. Athletes may rest and switch if they choose to do both.

Iron Hog Crossfit would like to wish a happy Labor day weekend to every member. We will be closed on Monday.

However, we are happy to announce that ALL members may bring guests for free from September 3rd - September 17th.

There are 2 intro to Crossfit classes that guests may attend. Tuesday 9/3 and Thursday 9/6 at 5pm.

We will have workouts designed specifically for beginners. If you know anyone who is thinking about trying Crossfit THIS IS THE TIME.

We are even having a contest for the members who brings the most guests and we will have 3 days of partner wods so you can workout with your guests. See any coach for details.

Enjoy the weekend and let's all invite someone to be healthier next week.

JT