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06/23/2017

By on Jun 23, 2017 in Uncategorized | 0 comments

CrossFit Ironside – CrossFit Hang Clean (5-5-5-5-5) Athletes competeing in the team competition de-load and work on technique. Metcon (AMRAP – Reps) 3 Rounds: 4 min alt. tabata: Double-unders/ Single-unders Pullups (Rx+Chest-to-bar) Box Jumps Burpees -1 min...

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06/22/2017

By on Jun 22, 2017 in Uncategorized | 0 comments

CrossFit Ironside – CrossFit Push Jerk (5-5-5-5-5) If you are partcipating in the team comp on Saturday use this as an opportunity to dial in your technique and de-load. Metcon (AMRAP – Reps) 2 Rounds 1 min ME Row -Rest 1 min- 1 min ME Pushups -Rest 1 min- 1 min ME KB Swings -Rest 1...

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06/21/2017

By on Jun 21, 2017 in Uncategorized | 0 comments

CrossFit Ironside – CrossFit Overhead Squat (3-3-3-3-3) Metcon (Time) For Time: 12 Snatches 95/65 400 m. run 9 Snatches Rx+115/75 400 m. run 6 Snatches Rx+135/95 400 m. run 3 Snatches Rx+155/105 400 m. run Rx weight will remain the same Rx+ Will be squat snatches and weight will increase after each 400 m....

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06/20/2017

By on Jun 20, 2017 in Uncategorized | 0 comments

CrossFit Ironside – CrossFit Gymnastic Pulls Pull-up Chart Progression Total reps: 7 sets of 8 reps 56 6 sets of 7 reps 42 5 sets of 6 reps 30 4 sets of 5 reps 20 3 sets of 4 reps 12 Muscle-up Chart Progression Total reps: 6 sets of 5 reps 30 7 sets of 4 reps 28 8 sets of 3 reps 24 9 sets of 2 reps 18 10 sets of 1 reps 10 Metcon (AMRAP – Rounds and Reps) 15 min AMRAP: 10 1-arm snatches 30 D.U.’s/ 100 S.U.’s 10 1-arm snatches 10 TTB’s/ KTC Assistance Work Optional Mid-line/Stability 5 Rounds: 10 Reverse Crunches 20 Second...

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06/19/2017

By on Jun 19, 2017 in Uncategorized | 0 comments

CrossFit Ironside – CrossFit Back Squat (3-3-3-1-1-1+) Metcon (AMRAP – Rounds) Death by alt. EMOM Even Minute: 200 m. run Odd Minute: 10 Wallballs + 10 Burpees The goal with this workout is to complete as many rounds of the EMOM within the minute. As soon as you can’t perform the 200 m. run or 10 wallballs and 10 Burpees within the minute the EMOM turns into an AMRAP up to 12 minutes. Record completed EMOM Rounds into wodify and total Rounds in notes Handstand Walk (Distance) Optional Accessory Work: Perform M.E. X 4 Handstand Walks -Rest 1 min inbetween attempts. -Record longest...

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