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02/18/2019

By on Feb 18, 2019 in Uncategorized | 0 comments

CrossFit Ironside – CrossFit Clean (3 RM) Opt.1 Test out 3RM Power or Squat Clean Opt. 2: 3×3@ 75% of 1RM Opt. 3: Barbell Cycling, Sets of 3 working to a heavy 3RM (Recommended 115/75, 135/95, 155/105, 185/125 etc. Metcon (Time) For Time: (Rx) 12 Pullups 12 Power Cleans 115/75 50 DU Attempts 9 Pullups 9 Cleans 50 DU Attempts 6 Pullups 6 Cleans 50 DU Attempts 3 Pullups 3 Cleans 50 DU Attempts (Rx+) 12 Muscle-ups (Ring or Bar) 12 Power Cleans 155/105 50 Double-unders 9 MU’s 9 Cleans 50 Double-unders 6 MU’s 6 Cleans 50 Double-unders 3 MU’s 3 Cleans 50 Double-unders Metcon (AMRAP – Reps) Optional Accessory Work: 8 min tabata: Knees-to-chest + R. Twists Don’t forget the Open starts this Friday, sign up at the box! PS Dave Castro… still a...

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02/16/2019

By on Feb 16, 2019 in Uncategorized | 0 comments

CrossFit Ironside – CrossFit Back Squat (5 RM) Opt. 1: 50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x5+ Opt.2: 4×5 @ 75% Metcon (AMRAP – Rounds and Reps) Willy & CC’s Baby WOD! Partner Up! 15 min AMRAP: 50 Deadlifts 50 Squat Cleans 50 Barbell Burpees Rx 115/75 Rx+ 135/95 Metcon (AMRAP – Rounds and Reps) 8 min AMRAP: 10 Single-leg v-ups 20 Flutter...

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02/15/2019

By on Feb 15, 2019 in Uncategorized | 0 comments

CrossFit Ironside – CrossFit Hang Snatch (3 RM) Opt. 1: Test out 3RM Opt. 2: 3×3 @ 75% of 1RM Opt. 3: Snatch Complex 1 Snatch (From floor) 1 Hang Snatch 1 Snatch Balance Metcon (Time) 10 Rounds: 10 1-arm snatches 10 Box-overs Metcon (Time) Optional Accessory Skill Work: 5 Rounds: 3 Kipping Swings 3 Kipping Pullups 3 Strict...

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02/14/2019

By on Feb 14, 2019 in Uncategorized | 0 comments

CrossFit Ironside – CrossFit Gymnastic Presses (Skill day!) Chart 1 7×8 reps 6×7 reps 5×6 reps 4×3 reps 3×4 reps Chart 2 6×5 reps 7×4 reps 8×3 reps 9×2 reps 10×1 repsDips, pushups, HSPU’s, Handstand Walks/ Holds and any type of variation. Metcon (AMRAP – Rounds and Reps) Happy Valentines Day! Grab your Valentine or your frienemy, and Partner Up! Death by Wallball and Pullup 1 Wallball 1 Pullup 2 Wallballs 2 Pullups 3 Wallballs 3 Pullups etc… On the 1st minute of this workout you and your partner will perform either 1 wall ball or 1 Pullup, on the next minute you will switch movements and complete 2 of the opposite movements that you performed the minute before. You will increase by 1 rep each round you complete until you or your partner can no longer complete the reps within the minute. You will enter completed Rounds + extra reps from both you and your partner. For example if you and your partner complete 10 Rounds + 9 Wallballs and 8 pull-ups then your score would be 10 Rounds + 17 reps Metcon (AMRAP – Reps) 8 min tabata: DB Curls + DB...

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02/13/2019

By on Feb 13, 2019 in Uncategorized | 0 comments

CrossFit Ironside – CrossFit CrossFit Games Open 15.1 (AMRAP – Rounds and Reps) 9-Minute AMRAP of: 15 Toes To Bar 10 Deadlifts, 115# / 75# 5 Snatches, 115# / 75# CrossFit Games Open 15.1 Scaled (AMRAP – Rounds and Reps) 9-Minute AMRAP of: 15 Hanging Knee Raises 10 Deadlifts, 85# / 55# 5 Ground to Overhead, 85# / 55# CrossFit Games Open 15.1A (Weight) 6-Minutes to Establish: 1-RM Clean and...

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02/12/2019

By on Feb 12, 2019 in Uncategorized | 0 comments

CrossFit Ironside – CrossFit Bench Press (8 RM) Opt. 1: Test 8 RM Opt. 2: 3×8 @ 70% of 1 RM Opt. 3: Super-set Bench Press @ 50% of 1RM + Ring-Rows Metcon (AMRAP – Reps) 3 Rounds: Min ME: Calorie Row Min ME: HSPU/ DB Press Min ME: KB Swing Min ME: HSPU/ DB Press Min ME: Rest 🙂 Metcon (Time) Assistant Work: 10,9,8,7,6,5,4,3,2,1 Strict Pullups/ Ring-rows w/ 10 Bent-over Lateral Raises in-between 12 min...

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