Workout, Happening, and Updates at CROSSFIT IRONSPIDER

Phosphogenic *Phosphogenic workouts are primarily strength days that often include a short WOD. The goal is to focus on strength and technique development of 1-2

Metabolic Conditioning *The intent of Metabolic Conditioning workouts is to improve aerobic capacity and muscle stamina during longer duration workouts ranging from 15-30 minutes. *

Glycolytic *The intent of Glycolytic days are to experience high intensity, short duration workout bouts with rest intervals to promote and develop recovery capacity. *

Gymnastics Focus *The Intent for Gymnastics days is to highlight and focus primarily on gymnastics and body weight movements to improve skill and stamina. *

Salem: 9am SOD: 15 minutes to get 4-5 sets 10 BB RDL’s 15 Ab wheel roll-outs 20 DB tricep extensions 1:00 rest WOD 1: 10

8am Boot Camp  830am EWOD 930am Community WOD EWODS  EWOD 1. 10 min AMRAP  16/ Dumbbell snatch   8 per arm. (50/35)  (35/20) 8/ DB box step ups

Metabolic Conditioning *The intent of Metabolic Conditioning workouts is to improve aerobic capacity and muscle stamina during longer duration workouts ranging from 15-30 minutes. *

OlyNastics *The intent of OlyNastics workouts are to combine the Olympic weightlifting movements (Clean and Snatch) with more traditional gymnastics movements. * • Utilize ZenPlanner

Glycolytic *The intent of Glycolytic days are to experience high intensity, short duration workout bouts with rest intervals within the workout to promote and develop

Gymnastics Focus *The Intent for Gymnastics days is to highlight and focus primarily on gymnastics and body weight movements to improve skill and stamina. *

Lactate Threshold *Lactate Threshold workouts range from 7-14 minutes to allow you to push at medium to medium-high intensity and sustain that pace with bouts

 Salem 9am MHD 8:30am SOD-E2MOM x 10 minutes  5 strict press 10 DB side bends/side  WOD 1- 22-16-10 DB SA Deadlifts (50/35 50+ 35/25) DB

8am Boot Camp  830am EWOD 930am Community WOD EWOD EMOM for 24min Minute 1: 8 Wallballs (20#/14#) and 5 Burpees Minute 2: 50 Dubs  Minute

OlyNastics *The intent of OlyNastics workouts are to combine the Olympic weightlifting movements (Clean and Snatch) with more traditional gymnastics movements. * • Utilize ZenPlanner

Glycolytic *The intent of Glycolytic days is to experience high intensity, short-duration workout bouts with rest intervals within the workout to promote and develop recovery

Gymnastics Focus *The Intent for Gymnastics days is to highlight and focus primarily on gymnastics and body weight movements to improve skill and stamina. *

Lactate Threshold *Lactate Threshold workouts range from 7-14 minutes to allow you to push at medium to medium-high intensity and sustain that pace with bouts

(Salem: 7:00, 8:15 and 9:30 & MHD: 8:30am) (Community Cookout to follow: BYOB) • Utilize ZenPlanner to sign up for classes. • Continue to wipe

Sunday Funday: 9am Salem & 8:30am MHD Pre-Murph Recovery/Fun Day WOD 1 Warm up style activities WOD 2 Every 4:00 x 4 sets 500M Row

8am Boot Camp 830am EWOD 930am Community WOD EWOD For time: 35min cap. Teams of 2. Both athletes working together. Partner A: will start the

Glycolytic (MHD: Don’t forget your bath towel today) *The intent of Glycolytic days are to experience high intensity, short duration workout bouts with rest intervals

Metabolic Conditioning *The intent of Metabolic Conditioning workouts is to improve aerobic capacity and muscle stamina during longer duration workouts ranging from 15-30 minutes. *

Lactate Threshold *Lactate Threshold workouts range from 7-14 minutes to allow you to push at medium to medium-high intensity and sustain that pace with bouts

Gymnastics Focus *The Intent for Gymnastics days is to highlight and focus primarily on gymnastics and body weight movements to improve skill and stamina. *

Phosphogenic *Phosphogenic workouts are primarily strength days that often include a short WOD. The goal is to focus on strength and technique development of 1-2

8:30AM Marblehead 9:00AM Salem   Review Warm-up and SOD:   Warm-up 200m Jog 10 PVC pass thru 10 PVC snatch high pulls 5 PVC muscle

Gymnastics Focus *The Intent for Gymnastics days is to highlight and focus primarily on gymnastics and body weight movements to improve skill and stamina. *

Lactate Threshold *Lactate Threshold workouts range from 7-14 minutes to allow you to push at medium to medium-high intensity and sustain that pace with bouts

Metabolic Conditioning *The intent of Metabolic Conditioning workouts is to improve aerobic capacity and muscle stamina during longer duration workouts ranging from 15-30 minutes. *

OlyNastics *The intent of OlyNastics workouts are to combine both the Olympic weightlifting movements (Clean and Snatch) with more traditional gymnastics movements. * • Utilize

Glycolytic *The intent of Glycolytic days are to experience high intensity, short duration workout bouts with rest intervals within the workout to promote and develop

SOD 4 sets 15min cap 5 Man Makers (https://www.youtube.com/watch?v=iMNnvhg1JcM) 10/leg DB RDL 15 GHD or plate sit ups 1:00 Rest WOD 1 AMRAP 15 5

SATURYAY May 14th  8am Boot Camp  830am EWOD 930am Community WOD EWOD 4 RFT (35min cap) 900m row/800m Run  25 MB ab mat sit ups 

Lactate Threshold *Lactate Threshold workouts range form 7-14 minutes to allow you to push at medium to medium-high intensity and sustain that pace with bouts

Phosphogenic *Phosphogenic workouts are primarily strength days that often include a short WOD. The goal is to focus on strength and technique development of 1-2

Metabolic Conditioning *The intent of metabolic conditioning workouts is to improve aerobic capacity and muscle stamina during longer duration workouts ranging from 15-30 minutes. *

Glycolytic *The intent of Glycolytic days are to experience high intensity short duration workout bouts with rest intervals to promote and develop recover capacity. *

Gymnastics Focus *The Intent for Gymnastics days is to highlight and focus primarily on gymnastics and body weight movements to improve skill and stamina. *

With a partner: 80-60-40 Wall Balls (20/14) Sit-ups *200m run together 50-40-30 Calories of choice KBS (53/35) *200m run together 60-40-20 DB snatch (50/35) DB

8am Boot Camp 8:30am EWOD 9:30am Community WOD EWOD Wouldn’t YOU like to know. just come and have some fun. WOD TBA promptly at 8:30am.

Metabolic Conditioning *The intent of metabolic conditioning workouts is to improve aerobic capacity and muscle stamina during longer duration workouts ranging from 15-30 minutes. *

OlyNastics *The intent of OlyNastics workouts are to combine both the Olympic weightlifting movements (Clean and Snatch) with more traditional gymnastics movements. * • Utilize

Glycolytic *The intent of Glycolytic days are to experience high intensity short duration workout bouts with rest intervals to promote and develop recover capacity. *

Gymnastics Focus *The Intent for Gymnastics days is to highlight and focus primarily gymnastics and body weight movements to improve skill and stamina. * •

Lactate Threshold *Lactate Threshold workouts range from 7-14 minutes to allow you to push at medium to medium-high intensity and sustain that pace with bouts

Salem SOD- 20 minutes to get 4-5 sets 5 Strict Pull-Ups 4 Pole Box push (This should be heavy!) 10 Pendlay Rows :90 rest Salem

Phosphogenic • Utilize ZenPlanner to sign up for classes. • Continue to wipe down all equipment touched. • Please continue to bring your own water.

Glycolytic (2-5 min bursts) • Utilize ZenPlanner to sign up for classes. • Continue to wipe down all equipment touched. • Please continue to bring

Gymnastics Focus • Utilize ZenPlanner to sign up for classes. • Continue to wipe down all equipment touched. • Please continue to bring your own

Lactate Threshold • Utilize ZenPlanner to sign up for classes. • Continue to wipe down all equipment touched. • Please continue to bring your own

Metabolic Conditioning • Utilize ZenPlanner to sign up for classes. • Continue to wipe down all equipment touched. • Please continue to bring your own

Salem & MHD SOD 1-Bulgarian Split Squat death set SOD 2- E2MOM x 10:00 2 Power cleans + 3 Front squats WOD 1- AMRAP 18

SATURYAY April 23rd 8am Boot Camp 8am Community WOD NO EWOD OR 930am Community WOD due to Festivus Comp  9am Festivus CrossFit Competition Community WOD

Glycolytic • Utilize ZenPlanner to sign up for classes. • Continue to wipe down all equipment touched. • Please continue to bring your own water.

Gymnastics Focus • Utilize ZenPlanner to sign up for classes. • Continue to wipe down all equipment touched. • Please continue to bring your own

Lactate Threshold • Utilize ZenPlanner to sign up for classes. • Continue to wipe down all equipment touched. • Please continue to bring your own

Metabolic Conditioning • Utilize ZenPlanner to sign up for classes. • Continue to wipe down all equipment touched. • Please continue to bring your own

OlyNastics • Utilize ZenPlanner to sign up for classes. • Continue to wipe down all equipment touched. • Please continue to bring your own water.

“BRADSHAW” U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team,

Salem EWOD (8:30am) 30 Min AMRAP 3 Power Clean & Jerk 3 Bar facing burpees 300m Run 6 Power Cleans 6 Burpees 600m Bike *135/95,

Gymnastics Focus • Utilize ZenPlanner to sign up for classes. • Continue to wipe down all equipment touched. • Please continue to bring your own

Lactate Threshold • Utilize ZenPlanner to sign up for classes. • Continue to wipe down all equipment touched. • Please continue to bring your own

Metabolic Conditioning • Utilize ZenPlanner to sign up for classes. • Continue to wipe down all equipment touched. • Please continue to bring your own

Phosphogenic • Utilize ZenPlanner to sign up for classes. • Continue to wipe down all equipment touched. • Please continue to bring your own water.

Glycolytic • Utilize ZenPlanner to sign up for classes. • Continue to wipe down all equipment touched. • Please continue to bring your own water.

SOD- 4 sets 10/leg DB Reverse lunge to box step up 15 SB knee tucks (Salem) OR 15 ERG knee tucks (MHD) 1 Legless Rope

Lactate Threshold • Utilize ZenPlanner to sign up for classes. • Continue to wipe down all equipment touched. • Please continue to bring your own

OlyNastics • Utilize ZenPlanner to sign up for classes. • Continue to wipe down all equipment touched. • Please continue to bring your own water.

Metabolic Conditioning • Utilize ZenPlanner to sign up for classes. • Continue to wipe down all equipment touched. • Please continue to bring your own

Glycolytic • Utilize ZenPlanner to sign up for classes. • Continue to wipe down all equipment touched. • Please continue to bring your own water.

Gymnastics **MHD: Bring your Bath Towel today** • Utilize ZenPlanner to sign up for classes. • Continue to wipe down all equipment touched. • Please

BE PREPARED FOR TRAFFIC DELAY DUE TO ROAD RACE. LEAVE A LITTLE EARLY SO YOU ARE NOT LATE. SOD E2MOM for 5 Rounds (ascending in

BRING IN YOUR OLD SNEAKERS FOR DONATION FUNDRAISER! 8am Boot Camp 830am EWOD 930am Community WOD EWOD 30 min AMRAP 20/17 cal. Bike 20 RKBS

Metabolic Conditioning • Utilize ZenPlanner to sign up for classes. • Continue to wipe down all equipment touched. • Please continue to bring your own

OlyNastics • Utilize ZenPlanner to sign up for classes. • Continue to wipe down all equipment touched. • Please continue to bring your own water.

Glycolytic • Utilize ZenPlanner to sign up for classes. • Continue to wipe down all equipment touched. • Please continue to bring your own water.

Gymnastics Focus • Utilize ZenPlanner to sign up for classes. • Continue to wipe down all equipment touched. • Please continue to bring your own

Lactate Threshold • Utilize ZenPlanner to sign up for classes. • Continue to wipe down all equipment touched. • Please continue to bring your own

SOD E2MOMx 10 12 total back racked reverse stepping deficit lunges Partner WOD’s WOD 1-Cougar & Cradle Robber WOD 1 WOD 2- Cougar & Cradle

8am Boot Camp 830am EWOD 930am Community WOD EWOD 30min AMRAP  200m RunMax Unbroken Hang Clean n Jerk300m RunMax Unbroken Hang Clean n Jerk600m RunMax

Phosphogenic • Utilize ZenPlanner to sign up for classes. • Continue to sanitize hands upon entry and wipe down all equipment touched. • Please continue

Glycolytic (2-5 min bursts) • Utilize ZenPlanner to sign up for classes. • Continue to sanitize hands upon entry and wipe down all equipment touched.

Gymnastics Focus • Utilize ZenPlanner to sign up for classes. • Continue to sanitize hands upon entry and wipe down all equipment touched. • Please

Lactate Threshold • Utilize ZenPlanner to sign up for classes. • Continue to sanitize hands upon entry and wipe down all equipment touched. • Please

Metabolic Conditioning • Utilize ZenPlanner to sign up for classes. • Continue to sanitize hands upon entry and wipe down all equipment touched. • Please

SOD: Every 2:30 for 5^ sets (12.5 min) 3 Hang power cleans + 5 Front squats  WOD 1: AMRAP 15 10 Power cleans (135/95) (50+

8am Boot Camp 830am EWOD 930am Community WOD EWOD 28:00 EMOM Min 1: 15/12 Cal Row  Min 2: 10 Dual DB Step-Overs 24/20’’ (50/35#) Min

Glycolytic • Utilize ZenPlanner to sign up for classes. • Continue to sanitize hands upon entry and wipe down all equipment touched. • Please continue

Gymnastics Focus • Utilize ZenPlanner to sign up for classes. • Continue to sanitize hands upon entry and wipe down all equipment touched. • Please

Lactate Threshold • Utilize ZenPlanner to sign up for classes. • Continue to sanitize hands upon entry and wipe down all equipment touched. • Please

Metabolic Conditioning • Utilize ZenPlanner to sign up for classes. • Continue to sanitize hands upon entry and wipe down all equipment touched. • Please

OlyNastics OR 22.3 Re-Do • Utilize ZenPlanner to sign up for classes. • Continue to sanitize hands upon entry and wipe down all equipment touched.

9am SOD-E2MOM x10 5 OHS 1 set of 21’s bicep curls WOD 1- 21-15-9 Power Cleans (135/95) HSPU WOD 2- AMRAP 15 with a partner

Opens WOD 22.3 (Last Friday Night Lights) • Utilize ZenPlanner to sign up for classes. • Continue to sanitize hands upon entry and wipe down

Lactate Threshold • Utilize ZenPlanner to sign up for classes. • Continue to sanitize hands upon entry and wipe down all equipment touched. • Please

Metabolic Conditioning • Utilize ZenPlanner to sign up for classes. • Continue to sanitize hands upon entry and wipe down all equipment touched. • Please

Phosphogenic • Utilize ZenPlanner to sign up for classes. • Continue to sanitize hands upon entry and wipe down all equipment touched. • Please continue

Glycolytic OR 22.2 Redo • Utilize ZenPlanner to sign up for classes. • Continue to sanitize hands upon entry and wipe down all equipment touched.

SOD- E3MOMx12 10/Leg Bulgarian Split squats 10 DB curl and press 15 Hollow Rocks WOD1: AMRAP 12 250M Row 10 Renegade Rows (50/35) 20 Wall