CrossFit IronSpider

SATURYAY June 20th
8am Boot Camp
8:30am EWOD
9:30am Community WOD

EWOD
3 RFT
200m Run
15 Power Cleans
10 Burpees over bar
200m Run
15 S2OH
10 Burpees over bar
200m Run
15 Thrusters
10 Burpees over bar
*Barbell - 115/75 50+ 85/55
*35min cap.

Community WOD
35 min AMRAP
60 V-ups
1600m Bike
100 BW Box Step-ups
60 Push ups
Then,
* athlete 1 = 100m DBL Pinch carry (25’s/15’s)
* athlete 2 = hold plank until partner one is done.

HYROX 6/18
SEMI SIMULATION 30 MINS
Section duration: 30 mins
Rep/Interval Scheme: 2:30 Work/0s Rest, 12 Rounds

Zone 1 RUN
Sequence: Zone 1, 2A, 1, 2B, 1, 2C... Repeat the run after each zone.

Zone 2A
Sandbag Walking Lunges

Zone 1 RUN

Zone 2B
RowErg

Zone 1 RUN

Zone 2C Underhand Sled Push

DOUBLE TABATA FINISHER: 8 MINS
Section duration: 8 mins
Rep/Interval Scheme: 40s Work/ 20s Rest, 8 Rounds. Stay at each zone for 2 rounds then rotate on second rest

Zone 1
00:40
Ski Erg Sprint

Zone 2
00:40
Pushups

Zone 3
00:40
Dual DB Sn**ch

Zone 4
00:40
Burpee Box Jump

Sunday Funday: 6/14/2026
HYROX 8am
CrossFit 9am

HYROX

ENDURANCE OF ALL KINDS:
Section duration: 40 mins
Rep/Interval Scheme: 4 min Work/ 1 min Rest, 8 Rounds

Zone 1
30x Dual KB Rack squat
FRT / MAX M
RowErg

Zone 2
30x Divebomber Push-ups
FRT / MAX M Run

Zone 3
30x DB Clean & Press
FRT / MAX M SkiErg

Zone 4
50x Russian KB Swings
FRT / MAX M Run

DOUBLE TABATA FINISHER

8 MINS
Section duration: 8 mins
Rep/Interval Scheme: 40s Work/ 20s off (8 Rounds) Stay at each zone for 2 rounds, then rotate!

Zone 1
00:20
Rest

00:40
Row Sprint 9

Zone 2
00:20
Rest

00:40
Ski Erg Sprint 9

00:20
Rest

00:40
Ski Erg Sprint 9

Zone 3
00:40
Jumping Switch Lunge

00:20
Rest

00:40
Jumping Switch Lunge

00:20
Rest

Zone 4
00:40
DB Push Press

00:20
Rest

00:40
DB Push Press

00:20
Rest

CrossFit
SOD: 15 min to complete ^ sets of 5 Back squats

Indiv WOD: 3 Rounds of:
250/200m Row
10 Sumo dead high pulls (75/55) (55+ 55/35)
250/200m Row
10 BB strict OHP
10 BB lateral hop overs (O & B = 1)

Partner WOD: 10 Alt Rounds (5 full rounds/person)
7 Double DB Deadlifts (50/35’s) (50+ 35/20’s) (60+ 25/15’s)
5 Hang power cleans
3 Front squats
1 Devil press

Saturday 6/13
EWOD 8:30
Community WOD 9:30

EWOD-AMRAP 35
500M bike
40 Wall Balls
30 Single Arm KBS (15/arm)
20 Goblet Lunges
10 Burpee Tuck Jumps

Community WOD
AMRAP 30
60 Deadlifts
60 Clean and jerks
60 Box Jumps Overs
60 Single Leg V-Ups

SUBDAY FUNDAY!!! 6/7
HYROX 730am
CrossFit 9am

HYROX
6/7 (repeat from 4/23)
RACE FITNESS AND SKILLS: 34 MINS

Rep/Interval Scheme: 15:00 Work/02:00 Rest, 2 Rounds
Zone 1
Compromised Running AMRAP
20x Sandbag Reverse Lunge
300m Run 7

Zone 2
Partner Workout
Partner 1
25 M Sled Pull

Partner 2
12x DB Thrusters

*After each athlete completes both movements, you both SkiErg FRT 6

INTERVAL CONDITIONING:
Section duration: 24 mins
Rep/Interval Scheme: 2:30 Work/ 30s Rest, 8 Rounds (12 rounds optional!)

Zone 1
02:30 / 500/700 M
SkiErg 7

Zone 2
02:30 / 30 M
Sled Push

Zone 3
02:30
Run 8

Zone 4
150m farmer carry
FRT
Rest

CROSSFIT

SOD: Every :90 x 8 rounds (12 min total)
3^ Bench press

Individual WOD: 3 Rounds for time of:
20/17 Cal Row (55+ 17/14)
10 S2OH (135/95) (50+ 95/65) (60+ 65/45)
10 T2B (50+ T2S) (60+ V-ups)

Partner WOD: 3 Rounds for time (Share reps evenly)
20 DB Sn**ch (total) (50/35) (50+ 35/20) (60+ 25/15)
200m Run (together)
20 Goblet squats
200m Run (together)
20 DB Clean & jerk
200m Run (together)

SATURYAY June 6th
8am Boot Camp
8:30am EWOD / Salty Oar WOD
9:30am Community WOD

EWOD 30min AMRAP
500m Row @8 rpe
RDL’s x10
Plate v-ups x15
150m SPRINT row @10 damper
Plank rows x10/ side
Floor press x15

Community WOD Teams of two.
AMRAP 33
40 Wall Balls
40 Box Jump Overs
40 KBS
40 DB Deficit Lunges (20/person)
40 Dubs/ person

SATURYAY 5/30
8am Boot Camp
8:30am EWOD
9:30am Community WOD

EWOD 40 min Cap.
If on by out row at 40 min cap, finish the row.

Buy in 1000m row
Then,
5 Rounds for time:
20 UKBS 53/35
20 KB Push press (total)
20 Erg Lunges (total)
400m Run
Then,
Buy out 1000m Row

Community WOD
35min AMRAP
Partner 1: 200m Run w/medball
Partner 2: AMRAP of - 5 Power Cleans, 3 Jerks and one per side back rack lunges.
*Partner one takes over from where partner two left off. After each athletes completes a round of each, they stop and do 20 total MB partner sit ups.
*Barbell 115/75 50+ 95/55
*Medball 20/14 50+ 14/10

15th Annual CFIS/B&S Memorial Day Murph.

What an amazing community day honoring our fallen heroes. We are beyond grateful to suffer along side of each and everyone of you on such an important day for our country and all who have given the ultimate sacrifice. 💔😢❤️🙏🏻

Thank you for providing the incredible breakfast pizzas for our post workout fuel.