Posts by manguiz

06/24/2019

By on Jun 24, 2019 in Uncategorized | 0 comments

CrossFit Ironside – CrossFit Announcements Tomorrow we are doing a special WOD to support the Hodge family. Come out to any of our regularly scheduled classes. Metcon (AMRAP – Rounds and Reps) “15 minutes for Calista” 15 min AMRAP: (Scaled) 5 Goblet Squats 10 Pushups 30 Jump Rope (Rx) 5 Cleans 115/75 10 Pushups 30 Double-unders Pull-ups Opt.1: Test out strict pullups/muscle-ups Opt.2: 10 min EMOM 3-5 Strict or weighted pullups Opt. 3: Muscle-up/Pullup...

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06/22/2019

By on Jun 22, 2019 in Uncategorized | 0 comments

CrossFit Ironside – CrossFit Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute...

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06/21/2019

By on Jun 21, 2019 in Uncategorized | 0 comments

CrossFit Ironside – CrossFit Pull-ups (Strict Pullups/Muscle-ups) Opt.1: Test out strict pullups/muscle-ups Opt.2: 10 min EMOM 3-5 Strict or weighted pullups Opt. 3: Muscle-up/Pullup progressions Metcon (AMRAP – Reps) 3 Rounds: 3 min AMRAP: 200 M. Run 15 KB Swings +ME Box-over Burpees -Rest 2mins- Metcon (AMRAP – Reps) 3 Rounds: Drop sets L....

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06/20/2019

By on Jun 20, 2019 in Uncategorized | 0 comments

CrossFit Ironside – CrossFit Deadlift (5 Rep Max) Opt.1 50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x5+ Opt. 2 5×5 @ 75% Opt.3 12 min EMOM @ 70% Even min: 5 Reps Odd min: Rest Metcon (Time) For Time: 5 Rounds: 5 Dumbell Press/ HSPUs 10 DB Lunges 5 Dumbell Press/ HSPUs 10 DB Deadlifts Rx+DB/KB 50/35 Metcon (AMRAP – Rounds) Core Accessory: 10 min EMOM Odd minute: ME W. Sit-ups Even minute:...

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06/19/2019

By on Jun 19, 2019 in Uncategorized | 0 comments

CrossFit Ironside – CrossFit Hard Work Pays Off! Come out and test the 1st Benchmark of the season! Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups Bench Press (1 Rep Max) Opt.1 60%x5, 70%x3, 75%x1, 80%x1, 85%x1, 90%x1, 95%x1, PR Attempt Opt. 2 3×1 @ 90% of 1RM Opt. 3 Drop-sets starting @...

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