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08/18/2018

By on Aug 18, 2018 in Uncategorized | 0 comments

CrossFit Ironside – CrossFit Push Jerk (3-3-3-3-3-3-3) Metcon (AMRAP – Rounds and Reps) Partner Up! 15 min AMRAP: (Rx+) 10 Chest-to-bar Pullups 10 Squat Cleans 135/95 10 Jerks 100 DU’s (Rx) 10 Pullups 10 Squat Cleans 95/65 10 Jerks 50 DU AttemptsYou work while your partner...

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08/17/2018

By on Aug 17, 2018 in Uncategorized | 0 comments

CrossFit Ironside – CrossFit Power Snatch (50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x5) Metcon (AMRAP – Reps) 2 Rounds: Min 1 ME Calorie Row Min 2 ME Box Overs -Rest 1 min- Min 4 ME Snatches Min 5 ME Barbell Burpees -Rest 1 min- Rx+ 135/95 Rx 95/65 Foundations...

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08/16/2018

By on Aug 16, 2018 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 10Pick a gymnastic pull of your choice to work on. You can pick a group of sets and reps to complete or work on developing a skill. Metcon (Time) 6 Rounds: (Rx+) 5 HSPU’s 10 KB Swings 15 W. Sit-ups 25/15 (Rx) 5 DB STO Presses 10 KB Swings 15...

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08/15/2018

By on Aug 15, 2018 in Uncategorized | 0 comments

CrossFit Ironside – CrossFit Deadlift (3-3-3-1-1-1+) Metcon (AMRAP – Reps) 3 Rounds: 4 min alt. tabata -Rest 1 min- (Rx) Front Squat 115/75 Burpee Back Rack Lunge Burpee (Foundations) Goblet Squat 25# Burpee Body-weight lunge...

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08/13/2018

By on Aug 13, 2018 in Uncategorized | 0 comments

CrossFit Ironside – CrossFit Clean (50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x3) Metcon (Time) For Time: 15 Thrusters 95/65 200 m. Run 10 Thrusters 200 m. Run 5 Thrusters 200 m. Run 10 Thrusters 200 m. Run 15 Thrusters 200 m. Run Foundations sub thrusters for wall...

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