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Athlete Date Sort Location Workout Name Description Results
Amy Cryan 11/04/2015 Cast Iron 11.4.15 A: For Time:

27-21-15-9-6-3

Thruster 95/65 (55)

Toes to Bar (knee raises)

time: 12:42

rest 10 minutes or as needed

B: 3 minutes max DU
370 singles
 12m 42s
Workout Scaled
Amy Cryan 11/03/2015 Cast Iron 11.3.15 A: Press build to a 1RM (95lb)

B: 3 Rounds

Run 800

30 x KBS 55/35 (35)

30 x Pull Ups (ring rows)
 27m 43s
Workout Scaled
Amy Cryan 11/02/2015 Cast Iron 11.2.15 A: Back Squat build to a 1RM (160)

B: Max Burpees in 40seconds

rest 20 seconds

x 4 sets
Set 1: 10
Set 2: 8
Set 3: 7
Set 4: 7

rest 8 minutes

C: Elizabeth

21-15-9

Power Clean 135/95 (75)

Ring dips (box dips)

time: 8:42
 8m 42s
Workout Scaled
Amy Cryan 10/21/2015 Cast Iron 10.21.15 A: 7 rounds for time

10 Deadlift 185/125 (105)

15 Wall Ball 20/14 (12)

(Time: 11:40)

rest as needed

1 mile run for time
Time: 10:38
 11m 40s
Workout Scaled
Amy Cryan 10/20/2015 Cast Iron 10.20.15 A: Front Squat build to a 1RM (135)

B: Power Snatch build to a 1RM (85)

C; 5 rounds for time

7 Power Snatch (135/95) (55)

7 Hspu (14 HR pushups)

14 Pistols (21 air squats)

Time: ?

 10m 00s
Workout Scaled
Amy Cryan 12/01/2014 Cast Iron 12.1.14 B: EMOM 30 minutes

1- Row 15/12 Calories

2-DB Snatch x 8 (4 each arm) (25lb)

3- Double Unders x 40
(50 singles)		 30m 00s
Workout Scaled
Amy Cryan 11/25/2014 Cast Iron 11.25.14 Amanda
9-7-5 of:
Muscle ups (30/20/10 ring rows)
Squat Snatch, 135/95 (15/10/5 FS @ 65)
Time: 6:40

rest the amount of time it took to complete Amanda

3 RFT:
75 Double unders (235 singles)
25 GHD Sit Up / AB Mat Weighted Sit Up (25lb)
20 1-arm DB Snatch, 70/50 , 50/35(10/side)
(25lb)		 3 rounds 0 reps
Workout Scaled
Amy Cryan 11/24/2014 Cast Iron 11.24.14 B: 4 minute amrap

5 kbs 70/55 (#35)
5 ring dips
5 Box Jump 24/20 (step ups)
5 Toes to Bar (k2e)
20 DUs (60 singles)

rest 1 minute

x4 (four 4 minute amraps)

8 rounds		 8 rounds 0 reps
Workout Scaled
Amy Cryan 11/20/2014 Cast Iron 11.20.14 20 Min AMRAP

10 Burpees

1 Rope Climb 15 (10 ring rows)

30 Double Unders (60 singles)

7 rounds (i think)



rest 10 minutes then:



3 Rounds

10 Strict Press @ 60% of 1 rm Strict Press (#55)

2 Min Row

Rest 2 Min between rounds
 20m 00s
Workout Scaled
Amy Cryan 11/18/2014 Cast Iron 11.18.14 A: Deadlift 3,3,3,3,3; rest 2:30 @85% (190lb)

B: EMOM 12 minutes

Odd: Strict MU x 3 / Strict pull up x 6 (black band)

Even: HSPU strict x 6 / Hspu x 8 *add defect if needed (knees on box)


C: Amrap 8 minutes

30 DU + 2 TTB, 4 TTB, 6,8..etc


(10 + 60 singles)		 8m 00s
Workout Scaled
Amy Cryan 11/17/2014 Cast Iron 11.17.14 21 thruster (95/65) (65lb)

run to first median on right and back x 2

15 thruster

Run to first median and back x 2

9 thruster

rest 5 minutes and repeat the above with 75/55 (45lb) pound power snatches
 17m 20s
Workout Scaled
Amy Cryan 11/13/2014 Cast Iron 11.13.14 A: Bench Press build to a 3RM (115lb)

B: Strict Pull Ups Max Reps unbroken x 4 sets; rest 2 minutes (blue band)

C: For Time:

10-9-8-7-6-5-4-3-2-1 Power Clean 165/115 (85lb)
2-4-6-8-10-12-14-16-18-20 Pull ups
(green band) 		1m 00s
Workout Scaled
Amy Cryan 11/12/2014 Cast Iron 11.12.14 B: EMOM 20 minutes

Odd: 5 burpees over bar + 5 push jerks (135/95, 95/65) (55lb)

Even: 40 double unders (60 singles)

C: 3 RFT

1 minute side plank each side

15 GHD Sit Ups

15 TTB
 20m 00s
Workout Scaled
Amy Cryan 11/10/2014 Cast Iron 11.10.14 B: For Time:

Row 1000m

then

6 rounds

9 Front Squat 155/105 (75lb)

9 Toes to Bar (ab mat situps)

9 KB Swing 70/55 (35lb)		 27m 10s
Workout Scaled
Amy Cryan 11/05/2014 Cast Iron 11.4.14 10 rds

3 MU (6 rings & 6 dips)

3 HSPU (used box)

Time: 14:50

@ 20:00

3 rounds

18 t2b (ab mat situps)

72 DU (150 singles)

18 front rack lunges (135/95) (35 bar only)

Time: 13:31 		13m 31s
Workout Scaled
Amy Cryan 11/03/2014 Cast Iron 11.3.14 B: Fran

21-15-9

Thrusters (65)

Pull Ups (ring rows)
Time: 6:57
 6m 57s
Workout Scaled
Amy Cryan 10/31/2014 Cast Iron 10.29.14 A: Strength Cycle Week 4 Day 2; 6 sets x 2 reps @ original weight; rest 2:30 (front squat @ 100)

B:

EMOM 30 Minutes

1- Row 12/10 calories

2 MU x 4 (sub 20 ring rows)

3 KB Swings x 12 (70/55) (30lb)
 30m 00s
Workout Scaled
Amy Cryan 10/30/2014 None None A: power Clean build to a max in 12 minutes (115 max)

B: Take 90% of A and perform an 8 minute amrap Max reps power clean (21 reps @ 105lb)


C: 5 sets each at 100%.rest 1 minute after each set

Shoulder to Overhead (165/115) x 6 (65lb push press)

Burpee Over the Bar x 8

Double Unders x 24 (72 singles)
Time: 12:25
12m 25s
Workout Scaled
Amy Cryan 10/27/2014 Cast Iron 10.27.14 a: strength cycle week 4 day 1

5 sets of 5 @ increased weight (105 back squat)


B: 4 rounds For Time

run 400

10 squat clean 155/105 (55lb)

10 burpee over the bar
 26m 05s
Workout Scaled
Amy Cryan 10/22/2014 Cast Iron 10.22.14 A: Strenght Week 3 Day 2

6 sets x 6 reps; rest 3min (front squat @ 85lb)

B: 9 min amrap @85%
20 double unders (60 singles)
10 burpees
10 hang power clean 95/65 (55lb)
(4 rounds)

rest 4 min

9 min amrap @85%
run 200m
10 push press 95/65 (55lb)
10 kbs 55/35 (25lb)
(3 rounds)
 18m 00s
Workout Scaled
Amy Cryan 10/20/2014 Cast Iron 10.20.14 A: strength cycle Week 3 Day 1.

6 sets x 2 reps: rest 2:30

B: Every 2 minutes for 8 sets

Pause Above the knee Power Snatch + Hang Squat Snatch x 2 :adding weight each set (15lb bar only)

C: 30-20-10

Toes to Bar (ab mat situps)

Db Ground to Overhead (70/50, 50/35) (30)

After party: 1 mile run		 20m 00s
Workout Scaled
Amy Cryan 10/17/2014 Cast Iron 10.17.14 #funfriday

PARTNER WOD

2000m row
120 lunges
90 push ups
120 situps
90 wallballs (10lb)
90 DB snatch (20)		 30m 00s
Workout Scaled
Amy Cryan 10/16/2014 Cast Iron 10.16.14 A: Front Rack reverse lunges; 12 reps x 4
Sets: (sub lunges, no weight)
Rest 2min

B: Barbell Tricep Extensions ; 8-10reps x 3 sets: rest 2 min (35lb bar only)

C: 12 minute ascending Ladder
3 deadlift 225/155 (85lb)
3 HSpu (box push ups)
3 knee to elbow
6 deadlift
6 HSpu
6 knee to elbow
9 deadlift
9 HSPU
9 K2E
12 deadlift
12 hspu
12 K2E
15 deadlift
15 hspu
15 k2e		 12m 00s
Workout Scaled
Amy Cryan 10/15/2014 Cast Iron 10.15.14 A: Strength Week 2 Day 2; rest 2:30
6 sets x 2 reps (back squat 85lb)

+

Run 100m
rest 30 sec
Run 200m
rest 45 sec
Run 400m
rest 1:00
Rest 800m
rest 2 minutes
Run 1200m
rest 5 minutes
x 2 rounds
 40m 00s
Performed as RX
Amy Cryan 10/14/2014 Cast Iron 10.14.14 A: Close Grip Bench Press; 4 sets x 10 reps; rest 2 min (55lb)
B:
3 Rounds for time:
15 Overhead Squats 135/95, 95/65 (sub front squat @ 55lb)
20 Toes to bar
2 Rope Climbs (sub ring rows)

rest 10 min then

3 Rounds for time:
21 Wall Ball 20/14 (10lb)
15 KBS 70/55 (30lb)
9 Clean & Jerks 135/95 (55lb)		 30m 00s
Workout Scaled
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