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10/18/2017

By on Oct 18, 2017 in Uncategorized | 0 comments

CrossFit Ironside – CrossFit Gymnastic Presses (Use Chart) 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 repsPush-ups, Dips, HSPU’s Metcon (Time) 4 Rounds: 200 m. Run 10 D.B. Presses Rx+ 45-50/30-35 200 m. Run 1 Rope...

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10/17/2017

By on Oct 17, 2017 in Uncategorized | 0 comments

CrossFit Ironside – CrossFit Clean (3-3-3-1-1-1) Squat or Power. Metcon (AMRAP – Rounds and Reps) Partner Up! In teams of 3: 15 min AMRAP: 20/15 Calorie Row 15 Burpees -Rest-1 Person will start on the rower, 1 person will start on the burpees, 1 person will be resting while the others work. Once your partners on the rower and burpees are finished with their work, you alternate. You will enter your completed Rounds + extra...

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10/12/2017

By on Oct 12, 2017 in Uncategorized | 0 comments

CrossFit Ironside – CrossFit Deadlift (6×5@70% of New TRM) Metcon (AMRAP – Reps) 2 Rounds: 4 min EMOM: Even Min: 5 Push-ups (Rx+ Dips) + ME Box Jumps Odd Min: 5 Push-ups (Rx+ Dips) + ME KB Swings -Rest 2...

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