Iron Hog CrossFit

Iron Hog CrossFit At Iron Hog CrossFit we specialize in doing constantly varied high-intensity functional movements un

09/30/2019

Any Iron Hog athletes please friend me on Facebook personally and we will communicate that way. Thanks, JT

09/30/2019

ATTENTION IRON HOG members. I'm sure you have heard the news by now that our doors are closing today. Wanted to let you know I am in contact with the landlords and currently working on a solution to keep IH going. As soon as I have info I will post it here. Otherwise, better come at 5:30pm tonight as that is the last time for a WOD.
JT

09/29/2019

Monday, September 30

16:00 EMOM Even: 1 Hanging squat sn**ch + 3 burpees Odd: 1 squat sn**ch + 3 burpees

6 RFT: 5 OHS (95/65), 25 DU, 200m run

Tuesday, October 1

Front squat 3 x 3 (80%), 3 x 2 (90%), 1 x 10 (70%)

For Time: 21-15-9 Deadlifts (295/185) and box jumps (24/20) 12:00 Time cap

Wednesday, October 2

Barbara 5RFT 20 pull-ups,30 pushups, 40 setups, 50 squats, Rest 3:00 40:00 Time Cap

Thursday, October

2 x 8 Deadlift at 60%, 2 x 8 DL at 70%

For Time: 21 DL (135/95), 21 ring dips, 15 squat cleans, 15 HSPU, 9 Thrusters, 9 T2B

Friday, October 4

4 Rounds for Max Reps!
1:00 Wallballs, 1:00 Hand release pu, 1:00 KB swings (70/50), 1:00 Cals on bike, 1:00 rest

09/23/2019

Monday, September 23

�7 x 2 squat clean thruster (climbing weight).�
3 RFT�15 push press (95/65)�15 SDLHP�EMOM do 3 burpees begin with 0:00.

Tuesday, September 24�Front squat �3 x 3, 3 x 2, 1 x 10

13:00 AMRAP: 15 wallballs, 2 Devil's press (50/30)�Add 2 DP each round.

Wednesday, September 25�
500m row, 400m run, 100 DU, 400m run, 500m row.�Use remaining class time to work on a skill or movement that will be in the open.

Thursday, September 26
3 x 12 Touch and go Deadlift at 60%. Take 2:00 or more in between sets.

12:00 AMRAP (or more)
0:00-3:00 2 rounds of 6 sn**ch (105/70 #), 6 pull-ups.
3:00-6:00 2 rounds of 8 sn**ch, 8 pull-ups.
6:00-9:00 2 rounds of 10 sn**ch, 10 pull-ups.
9:00-12:00 2 rounds of 12 sn**ch, 12 pull-ups.
Keep that pattern going for as long as possible. If at any time you are unable to complete the 2 rounds inside 3:00, keep that rep scheme until 12:00.

Friday, September 27

3 RFT: 30 sit ups, 3 Ring Muscle Ups, 30 Double Unders. Scale to bar MU/6 pull-ups and 6 ring dips/9 banded pull-ups and 9 ring rows.

Accessory work: Muscle up progressions/kipping progressions for pull-ups or T2B.

09/16/2019

Monday, September 16

2 attempts for Max HSPU for the leaderboard.
14:00 EMOM Even: Power sn**ch +2 OH squats (70-80%). Odd: 1 squat sn**ch
For Time: 12-10-8-6-4 Cals on bike, Sn**ch (95/65). 20 air squats after each round.

Tuesday, September 17

4 x 4 Front squat (75%), then 1 x 10 @ 60%.
3 Rounds for max reps: 1:00 T2B, 1:00 Wallballs, 1:00 burpees, 1:00 rest.

Wednesday, September 18

Partner WOD for completion
21-18-15-12-9-6 Deadlift, Benchpress, Power Clean. Select a weight both partners can manage and use the following as a guide. DL= 1.5 x bodyweight. Bench= 1 x BW. Clean= .75 x BW

Thursday, September 19
8 x 3 Strict press (climbing every other set).
21-15-9 Pull ups, goblet squats (70/50). Run 400m after each round.

Friday, September 20

12:00 Pistol progressions
For Time: 5-10-15-10-5 Pistols, Push ups, Box Jumps

09/08/2019

Monday, September 9

14:00 EMOM Even: 2 sn**ch grip high pulls + 1 squat sn**ch. Odd: 1 squat sn**ch + 1 hanging squat sn**ch (50-60%) Focus on full hip extension!

12:00 AMRAP 10 KB or DB lunges (2 KB @50/35 #), 10 box step ups overs (24/20), 10 lunges, 4 wall walks. Tip: vary the position of the KB’s from front rack to hanging to save grip.

Tuesday, September 10

4 x 4 Front squat (70%), then 1 x 10 @ 50%.

20:00 EMOM Even: :15 arch hold, :15 rest, :15 hollow body hold Odd: 3 kip swings, 2 pull-ups, 1 C2B pull up.
Use remaining class time to work on pull up or MU progressions.

Wednesday, September 11

9/11 Tribute WOD
2001m Run or Row, then 11 reps of each of the following 9 movements: (95/65 barbell,70/50 KB, 30/24 box) Box Jumps, Thrusters, C2B Pull-Ups, Power Cleans, HSPU, KB Swings, T2B, SDLHP, Push Jerks, then Run or Row 2001m.

Thursday, September 12

8 x 3 Deadlift. Begin around 60% and add weight every set or two.

15:00 AMRAP 1 DL (295/205), 1 HSPU, :20 wall sit. Every round add 1 DL and 1 HSPU. Keep wall sit at :20 every round.

Friday, September 13
Jackie 1000m row, 50 thrusters (45/35), 30 pull ups.

09/02/2019

Iron Hog Crossfit members may invite guests to join them the next 2 weeks for free! Please see any coach for details. There are special classes set up for all new participants which are Tuesday and Thursday at 5:00pm. We are also having prizes for the members who brings the most guests. Spread the word!!

09/02/2019

Monday, September 2
Happy Labor Day!

Tuesday, September 3
After a 20:00 warm up, find a 1 Rep max back squat.
21-15-9 Deadlift (225/155 #), Wallballs, Run 200m after each round

Wednesday, September 4
18:00 EMOM. Even: 2 squat cleans (80-85%), Odd: 4 strict ring dips
For Time:
6 TGU (3 each hand) 50/35 #, 12 alternating KB hanging clean and jerk, 24 KB swings, 48 DU, 24 swings, 12 hanging CNJ, 6 TGU.

Thursday, September 5
Push Jerk 6 x 3 work up in weight each set.
10:00 AMRAP 10 T2B, 10 push press (95/65), 10 box jumps (24/20). Aim for as many unbroken rounds as possible.

Friday, September 6
Partner Wod “Say Grace and Amen”
Member/Partner 1 Does Grace 30 Clean and Jerk 135/95 #
Guest/Partner 2 Does 30 Deadlift (Body weight), 30 burpees
Score is total time. Athletes may rest and switch if they choose to do both.

08/30/2019

Iron Hog Crossfit would like to wish a happy Labor day weekend to every member. We will be closed on Monday.

However, we are happy to announce that ALL members may bring guests for free from September 3rd - September 17th.

There are 2 intro to Crossfit classes that guests may attend. Tuesday 9/3 and Thursday 9/6 at 5pm.

We will have workouts designed specifically for beginners. If you know anyone who is thinking about trying Crossfit THIS IS THE TIME.

We are even having a contest for the members who brings the most guests and we will have 3 days of partner wods so you can workout with your guests. See any coach for details.

Enjoy the weekend and let's all invite someone to be healthier next week.

JT

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Bentonville, AR
72712

Opening Hours

Monday 5am - 7pm
Tuesday 5am - 8pm
Wednesday 5am - 8pm
Thursday 5am - 8pm
Friday 5am - 6pm
Saturday 8am - 12pm
Sunday 8am - 6pm

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