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08/22/2019

By on Aug 22, 2019 in Uncategorized | 0 comments

CrossFit Ironside – CrossFit Deadlift (1 Rep Max) Opt. 1 Test out your 1 RM Opt. 2 3×1 @ 90% of 1RM Opt.3 3×10 Good-mornings Metcon (Time) For Time: 1000 m. Run then… 10,9,8,7,6,5,4,3,2,1 DB Presses/HSPUs w/10 DB Deadlifts in-between sets of presses Metcon (Distance) Optional Open Prep: Get upside down! 4 Rounds: 1 ME Handstand Hold 1 ME Handstand...

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08/21/2019

By on Aug 21, 2019 in Uncategorized | 0 comments

CrossFit Ironside – CrossFit Announcements Open Gym during all Wednesday classes! 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 10Opt. 1 Use this as an opportunity to develop a skill you are not proficient at Opt. 2 Complete a group of sets and reps from the Gymnastic chart Opt.3 Work on progressions to develop your strict pull-up/muscle-up Metcon (Time) For Time: 50 1-arm snatches 40 TTB’s/ Knees-to-chest 30 Box-overs 20 W. Step ups 10 Pullups/...

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08/20/2019

By on Aug 20, 2019 in Uncategorized | 0 comments

CrossFit Ironside – CrossFit Clean (1 Rep Max) Opt. 1 50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x1, 95%x1, PR Attempt Opt. 2 3×1@90% of 1 RM Opt. 3 10 min EMOM @ 1 Clean 1 H Clean 1 Front Squat (Work to a heavy single) Metcon (AMRAP – Rounds and Reps) 10 min AMRAP: 9 Deadlifts 7 Squat Cleans 5 Barbell Burpees Rx 95/65 Rx+ 135/85 Metcon (AMRAP – Reps) Optional Accessory Work: 4 Rounds Min 1 ME Plank Min 2 ME R. Twists 25/15 Min 3...

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08/19/2019

By on Aug 19, 2019 in Uncategorized | 0 comments

CrossFit Ironside – CrossFit Shoulder Press (3 Rep Max) Opt. 1 50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x3+ Opt. 2 7×3 @ 75% of 1RM Opt.3 Accessory Work Metcon (Time) 21-15-9 Pullups/ CTB w/ 100 Double-unders/ 200 Single-unders in-between sets of Pullups Metcon (AMRAP – Reps) Optional Accessory Work: 12 min EMOM Min 1: ME Ring Dips Min 2: ME Ring-Rows Min 3:...

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08/17/2019

By on Aug 17, 2019 in Uncategorized | 0 comments

CrossFit Ironside – CrossFit Metcon (Time) Partner Up! For Time: 10 Barbell Burpees 20 Pullups/ Muscle-ups 30 Thrusters 40 Cleans 50 Deadlifts 40 Cleans 30 Thrusters 20 Pullups/ Muscle-ups 10 Barbell Burpees Metcon (Weight) Optional Ass. Work: 5 Rounds: 10 Good-mornings 10 Barbell Lunges -Rest as needed in-between rounds- -Start with empty barbell, add weight if...

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08/16/2019

By on Aug 16, 2019 in Uncategorized | 0 comments

CrossFit Ironside – CrossFit Hang Power Clean (50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x5) Work to a heavy 5 Rep Max Metcon (AMRAP – Rounds and Reps) Partner WOD! 15 Min AMRAP: 1000 meter row/ while partner Holds Dumbbells 100 sit-ups/ while partner planks 100 W. Lunges/ while partner wall...

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