CrossFit Ironside – CrossFit


As of this afternoon, Governor Dewine has mandated that all gyms, fitness facilities, and recreation centers temporarily close to combat the spread of the coronavirus. This is a challenging time for us all. It is with difficulty and a heavy heart that we temporarily close the gym doors. But we know this is temporary. And we are all CrossFitters; We are Resilient. We have a lot of ideas that we will be sharing beginning tomorrow to help you maintain the fitness you have worked hard for. We want to encourage you to prioritize your fitness during this time. On top of health benefits, for us personally, exercise is a major stress relief; and pouring our energy into a WOD, simply put, makes us feel normal right now. We want to help you with your fitness goals in any way we can. We are in this together. Get some rest tonight everyone, more to come tomorrow!

Metcon (AMRAP – Rounds and Reps)

Optional Equipment for WOD:

Jump Rope + Dumbell/Kettlebell

15 min AMRAP:

20 Top of the minute Single/Double-unders or Toe-taps +

50 1-arm Snatches/25 reverse burpee

50 Weighted or bodyweight Lunges
For this workout you will begin the top of each minute with jumprope than start chipping away at 50 snatches and lunges.

once get through 1 round of the snatches and lunges start working your way through an additional round.

Score total completed rounds of snatches and lunges. Do not count jump rope.

Metcon (Time)

Optional Strength accessory work:



Bentover L. Raises + Dumbbell rows

Use water bottles for the L. Raises or something light and use kettlebell or dumbbell for the rows.