Friday 3/4/16

WORK:REST intervals if you want it. Dan Bailey killed it… Strategy for 16.2… Do what Dan Bailey did. Dude when fast but kept the pace. My only advise is find your pace and keep it.


7×2 – Muscle Snatch – mwork to a heavy but perfect double

WARM UP – 3 Rounds:
150m Row
5 Toes to Bar
5 Squat Cleans 135/85

Rest as needed before you perform 16.2. During warm up you may increase weight to get a feel on the heavy squat clean. round 2 increase to 185 and round 3 increase to 225.

METCON A – CrossFit Games Open 16.2:
4-Minute AMRAP + Bonus Time of:
25 Toes To Bar
50 Double Unders
Squat Cleans*
*Round 1 – 15 @ 135# / 85#
*Round 2 – 13 @ 185# / 115#
*Round 3 – 11 @ 225# / 145#
*Round 4 – 9 @ 275# / 175#
*Round 5 – 7 @ 315# / 205#
*Time extends by 4-minutes when completing around. If you complete Round 5, your score is the time you finish.
AMRAP – Reps


Thursday 3/3/16 – Open Week 2 Day 4 – 16.2 Announced


It’s a rest day, and I’m about to work my ass off…

We’ve been preaching on the behavior of precise movements for years now. It’s no secret that the more energy an athlete wastes when their technique breaks down, the harder workouts become. There are hundreds of people who can lift heavy weight. The question is, how many that can lift heavy, can lift an extremely light weight – over and over – with no breakdown or even the slightest deterioration of technique?

I guarantee we’ll get to see it tonight! CrossFit Open 16.2 announced this evening and performed by the 3rd and 4th fittest men from the 2015 CrossFit Games. Bjorvin Karl Gudmundsson and Dan Bailey will go head to head in 16.2.

What ever it may be… it’ll be heavy, fast and exciting. Whatever it is, you’re more than ready you’re #ironwarriors!


Active Rest Day: 15 Minutes at a moderate pace AB or Row… Spend 15 minutes on mobility and skill work. Pick a skill, something you need work on, and hit it with light intensity.

Monday 2/29/16

Open Week 2 Day 1

1)7X1 Snatch from blocks (just above knee) – work to a max for the day.

*16.1 Repeaters: Complete #1 and nothing else before your attempt. If you have time (or anything left), you may do the rest of the work for the day after finishing – preferably with a solid amount of rest.

2A) 3X3 Snatch Grip BTN Push Press – AHAP
2B) 3X3 Snatch 1st Pull (3 count pause at knee) – 110-120% while maintaining consistent torso angle – AHAP

10 rounds for time of:
7 Pullups
7 Thrusters (95/65)

4 Minutes of work/2 Minute rest for 22 Minutes:
Make it as far as you can through the following:
30 Box Jumps (24/20)
30 Clean and Jerk (135/95)
30 Box Jumps (24/20)
30 Clean and Jerk (185/115)
30 Box Jumps (24/20)
Max Clean and Jerk (225/135) in remaining time if you make it this far.

5 Rounds:
30 seconds ME Row for Distance
*Rest 30 Seconds
30 seconds ME Front Squats @75%
*Rest 1 Minute. Front Squats are taken from A RACK. All out sprint on the rower.

Extra work for Games.CrossFit Open Athletes only:
30 Deficit HSPU 4/2″
20 Snatch (155/100) (Any way)
10 Muscle-up

Thursday 2/25/16


“Your beliefs become your thoughts,
Your thoughts become your words,
Your words become your actions,
Your actions become your habits,
Your habits become your values,
Your values become your destiny.”
― Mahatma Gandhi

CrossFit Open – It’s the most wonderful time of the year. They all suck, but some suck more than others. CrossFit boxes all over the world including ourselves have been inserting WODs resurrected from past Opens into our weekly rotation.

In the past few weeks I have programmed a few Open WoDs and I was pleased to see so many IronWarriors this past year get faster and stronger (even though you’re older) than the last time you did them. That’s because people who are committed to the process actually get stronger and faster. You will find you are stronger in body, mind and spirit than you had ever given yourself credit for. Believe in the system and what we have created here @trainirongrip.

The fact is simple, no one knows what movements or skills are going to appear over the next five weeks but you are ready. You have done every movement and set up available. “David Castro” from HQ is good but not that good.

As we anticipate 16.1 begin to believe and think. Say it and it will happen. All your hard work is put to the line. If you have committed yourself then you have committed to the concept of getting stronger and faster! Approach every WoD as if it’s your one and only. The one to take you to Regionals!

Good luck IronWarriors… Videos and photos can be sent to We would love to showcase you on our site and social media feed. On a final note #irongrip #ironwarriors

Wednesday 2/24/16

Week 1 Day 3

1) EMOM for 5:00 – 2 Power Snatches @80%
2) EMOM for 5:00 – 2 Power Clean & Push Jerks @75-80%

21 Thruster (95/65)
21 Bar Facing Burpees
18 Thruster (95/65)
18 Bar Facing Burpees
15 Thruster (95/65)
15 Bar Facing Burpees
12 Thruster (95/65)
12 Bar Facing Burpees
9 Thruster (95/65)
9 Bar Facing Burpees
6 Thruster (95/65)
6 Bar Facing Burpees
3 Thruster (95/65)
3 Bar Facing Burpees

Metcon B:
AMRAP 3 Minutes:
Sprint 200m
ME Double-unders in remaining time