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10/16/2018

By on Oct 16, 2018 in Uncategorized | 0 comments

CrossFit Ironside – CrossFit Gymnastic Pulls (Skill development) 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 10Strict pullups, kipping pullups, butterfly pullups, bar and ring pullups. Progressions etc… Metcon (AMRAP – Rounds and Reps) 15 min AMRAP: (Rx+) 200 meter Run 12 TTBs 12 1 arm snatches (50/35) (Rx) 200 meter run 12 Leg raises 12 1-arm snatches (chall....

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10/15/2018

By on Oct 15, 2018 in Uncategorized | 0 comments

CrossFit Ironside – CrossFit Back Squat (50%x5, 60%x3, 70%x2, 75%x1, 80%x8+) Opt.1 Juggernaut testing week 8RM Opt.2 Accessory Work 5×12 Weighted step-ups Metcon (AMRAP – Rounds and Reps) 13 min AMRAP: (Rx+) 6 Handstand Pushups 12 Deadlifts 155/105 30 Double-unders (Rx) 6 STO Presses 115/75 12 Deadlifts 15 DU Attempts (Foundations) 6 STO Presses 75/55 12 Deadlifts 100...

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10/13/2018

By on Oct 13, 2018 in Uncategorized | 0 comments

CrossFit Ironside – CrossFit Shoulder Press (60%x3, 67.5%x3, 3×8@ 72.5% of TRM) Opt. 1 Jugg Wk. 5 60%x3, 67.5%x3, 3×8@ 72.5% of TRM Opt. 2 50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x5+) 10/17/16 (AMRAP – Reps) 4 Rounds: 2 min AMRAP: 200 m. run + M.E. Clean and Jerk -Rest 1 min- Rx 95/65 Rx+135/95Repeat WOD from...

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10/12/2018

By on Oct 12, 2018 in Uncategorized | 0 comments

CrossFit Ironside – CrossFit Bench Press (50%x5, 60%x3, 70%x1, 75%x1, 80%x8+) Opt. 1 Work up to a heavy 8 rep Max Opt. 2 Pyramid 65%x8, 70%x8, 75%x8, then back down Metcon (AMRAP – Rounds and Reps) 12 min AMRAP: (Rx+) 5 Ring Dips 10 DB Lunges 15 1-arm snatches 50/35 (Rx) 5 Pushups 10 DB Lunges 15 1-arm...

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10/11/2018

By on Oct 11, 2018 in Uncategorized | 0 comments

CrossFit Ironside – CrossFit Deadlift (60%X3, 67.5%X3, 3×8@ 72.5% of TRM) Opt. 1 Jugg Wk. 5 60%x3, 67.5%x3, 3×8@ 72.5% of TRM Opt. 2 50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x5+) Metcon (AMRAP – Rounds and Reps) 12 min AMRAP: 200 m. Run 12 W. Sit-ups 25/15# plate (Held above shoulders) 12 KB Swing (Challenging...

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10/10/2018

By on Oct 10, 2018 in Uncategorized | 0 comments

CrossFit Ironside – CrossFit Clean (50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x3) Option 1: Work up to a heavy 3 RM Option 2: Barbell Complex: Build to a heavy 1 RM Clean Pull Clean High-pull Clean Metcon (Time) For Time: Wodapalooza Online Qualifier: (Rx+) 150 Double-unders 60 Wallballs 30 Chest-to-bar Pullups 150 Double-unders (Rx) 75 DU Attempts 60 Wallballs 30 Pullups 75 DU...

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