Ladders go both ways…

Iron Grip CrossFit – CrossFit

The 2017 CrossFit Games Open is coming up soon! Yay!
Okay, so let’s be honest, we’re not expecting to send anybody to the games this year, nevertheless, the Open is a lot of fun and registering means you get to compare your scores to others around the world, and if you’ve ever competed in the past or plan to in the future, it’s a great way to compete against the fiercest opponent of all…yourself!
We encourage all our athletes to participate in the Open. It starts on the last weekend of February and continues for 5 weeks. It’ll be a lot of fun and even if you don’t sign up, be sure to cheer on those who do, and just know, you’re going to get to do the Open workouts anyway. 😉


Warm-up (No Measure)

10 Small/Medium/Large Arm circles – forward + back

20 Swinging hugs

10 Leg swings (each leg)

5-10-15-20 meter shuttle sprints

7 Pullups

15 PVC overhead squats


10 Hollow/Arch rolls (each side)

10 Scapular pullups

10 hollow/arch kips

10 Kips with pull (higher and higher)


Metcon (Time)

For time:

21 Overhead squat @ 75/55#

18 Pullups

15 Overhead squat

12 Pullups

9 Overhead squat

6 Pullups

3 Overhead squat

3 Pullups

6 Overhead squat

9 Pullups

12 Overhead squat

15 Pullups

18 Overhead squat

21 Pullups
Rx+ =


Chest to bar

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