Uninventing the wheel

Iron Grip CrossFit – CrossFit

Today is a challenge day. There are several challenges on the leaderboard available. There is also the Iron Grip Open challenge. We also have the sled and tire challenge today. Pushing and/or pulling sleds has long been a staple of elite strength and conditioning programs. It offers almost all the benefits of variable loading (i.e. it can be light or heavy) without the draw back of eccentric loading that causes soreness. That’s right! The sled doesn’t make you sore the next day! Usually…


Warm-up (No Measure)

2 Rounds

5 Pullups

10 Pushups

15 Situps

20 Squats

30 second Samson stretch

30 sec Straddle stretch


A: Metcon (Time)

For time:

100 meter Sled drag @ 155/105#

10 Tire flips

100 meter Sled drag @ 155/105#
7 Minute time cap

B: 2 minute burpees (AMRAP – Reps)

2 minute AMRAP


C: 2 minute box jumps (AMRAP – Reps)

2 minute AMRAP

box jumps @ 24/20″

D: Metcon (Calories)

1 Minute max calorie Bike

E: Metcon (AMRAP – Reps)

1 Minute max calorie Row