WOD

NCFIT Iron Strong – Strength and Conditioning Warm-up Warm-up (No Measure) 2 SETS (4:00 CAP) 30’ Walking Quad Stretch 30’ L Kicks 30’ Butt Kickers... Read More

NCFIT Iron Strong – NC COMPETE

NCFIT Iron Strong – NC45 Warm-up Warm-up (No Measure) 2-3 ROUNDS (7 MINUTE CAP) :30 Row 5/5 SA KB Deadlifts 10 Hollow Rocks and/or 10... Read More

NCFIT Iron Strong – Strength and Conditioning Warm-up Warm-up (No Measure) AMRAP x 3 MINUTES 5 Clean Deadlifts 5 Elbow Punches 5 Hang Muscle Cleans... Read More

NCFIT Iron Strong – NC COMPETE A. CONDITIONING Metcon (Time) FOR TIME 400m Run 30 Toes to Bar 30 Alt DB Snatch (50/35) 30 Single... Read More

NCFIT Iron Strong – NC45 Warm-up Warm-up (No Measure) 2-3 SETS (5 MINUTE CAP) 5 Inchworm + Push-up 10 Scap Pull Downs w/ Band 10... Read More

NCFIT Iron Strong – Strength and Conditioning Warm-up Warm-up (No Measure) AMRAP x 10 MINUTES* 3 Inch Worm + Push Up 10 Scap Push Ups... Read More

NCFIT Iron Strong – NC COMPETE A. CONDITIONING Metcon (AMRAP – Reps) ON A 4:00 RUNNING CLOCK… 20/15 Cal Row 10 Wall Walks Max Double... Read More

NCFIT Iron Strong – NC45 Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES 8/6 Cal Bike 5/5 SA DB Deadlifts 4/4 SA DB Hang Muscle... Read More

NCFIT Iron Strong – Strength and Conditioning Warm-up Warm-up (No Measure) Warm up: 400m Jog or 1:45 Cardio 3 Rounds: 7 Bent over Rows 7... Read More