WOD

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

NCFIT Iron Strong – NC COMPETE

NCFIT Iron Strong – Strength and Conditioning Warm-up Warm-up (No Measure) 2:00 Cardio Choice into… 3 Rounds: 10 Alt. Groiners 10 Air Squats 10 Push... Read More

NCFIT Iron Strong – NC COMPETE A. CONDITIONING Metcon (No Measure) ON A 20:00 RUNNING CLOCK… Just move. Wear a weight vest if you have... Read More

NCFIT Iron Strong – NC45 Warm-up Warm-up (No Measure) 3 SETS :30 Lunges :30 Ring Rows :30 Mountain Climbers :30 Up-Downs Strength Back Squat (5-5-5-5)... Read More

NCFIT Iron Strong – Strength and Conditioning Warm-up Warm-up (No Measure) 2 Minutes Cardio then 3 Rounds: 20 Jumping Jacks 8/8 DB/BP Bent Over Row... Read More

NCFIT Iron Strong – NC COMPETE A. CONDITIONING Metcon (No Measure) EMOM x 10 MINUTES MIN 1 – 200m Run MIN 2 – 15 Toes... Read More

NCFIT Iron Strong – NC45 Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 16 Jumping Jacks 8 Alt. DB Bent Over Row 8 Scap Push-ups... Read More

NCFIT Iron Strong – Strength and Conditioning Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 – :40 Bike/Row or Cardio MIN 2 –... Read More

NCFIT Iron Strong – NC COMPETE A. CONDITIONING Metcon (Time) FOR TIME 250 Cal Bike (Score is Time) Metcon (AMRAP – Reps) EMOM x 12... Read More