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01/10/2019

By on Jan 10, 2019 in Uncategorized | 0 comments

CrossFit Ironside – CrossFit Sumo Deadlift (5 reps) Opt. 1 50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x5+ Opt. 3 70%x5, 75%x5, 80%x5 back down, then ME Metcon (AMRAP – Reps) 3 Rounds: 4 min alt. tabata: Burpees KB Swings Box Jumps Ring-rows -Rest 1 min- Metcon (Time) Optional Accessory Work: 4 Rounds: 16 W. Lunges 50/35 20 sec....

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01/09/2019

By on Jan 9, 2019 in Uncategorized | 0 comments

CrossFit Ironside – CrossFit Announcements Reminder: Tomorrow is Open Gym during all classes. Come in and work on any skills, or weaknesses you may need to develop before the CrossFit Open starts or re-test Open 18.1. These Wednesday Open Gyms are intended to give you some flexibility to work on what you need to become a well-rounded CrossFitter. A coach will be on the floor to start the workout and help you with any skill development. Have fun! Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 20 minutes of: 8 Toes-to-bars 10 Dumbbell Hang C&J 50/35 lb 14/12-Cal Row Crossfit Games Open 18.1 Scaled (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 20 minutes of: 8 Hanging Knee Raises 10 Dumbbell Hang C&J 35/20 lb 14/12-Cal Row Metcon (AMRAP – Reps) Optional Accessory Work: Bis& Tris! 4 Rounds: Superset Decline Pushups + Bicep...

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01/08/2019

By on Jan 8, 2019 in Uncategorized | 0 comments

CrossFit Ironside – CrossFit Back Squat (10 Rep Max) Opt. 1: 50%x5, 60%x3, 70%x1, 75%x10 Opt. 2: 60%x10, 65%x10, 70%x10 then down, last set ME Metcon (AMRAP – Reps) 3 Rounds: 3 min AMRAP: 6 Top of the minute Pushups/HSPU’s + ME Squat Cleans -Rest 2 mins- Rx 95/65 Rx+135/95 Metcon (Time) Optional Accessory Work: 5×10 G. Mornings Start 65/55 increase weight if appropriate. Focus on range of motion on every...

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01/07/2019

By on Jan 7, 2019 in Uncategorized | 0 comments

CrossFit Ironside – CrossFit Push Press (3 Rep Max) Opt. 1 50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x3+ Opt.2 75%x3, 80%x3, 85%x3, then down, last set ME Metcon (AMRAP – Rounds and Reps) 10 min AMRAP: (Rx) 5 Pullups 15 DU Attempts (Rx+) 3 Muscle-ups (Bar or Ring) 30 Double-unders Metcon (AMRAP – Reps) Mid-line Accessory Work w. sit-ups 3 sets to failure -Rest 2 mins in-between sets- Rx...

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01/04/2019

By on Jan 4, 2019 in Uncategorized | 0 comments

CrossFit Ironside – CrossFit Deadlift (8 Reps) Opt. 1: 50%x5, 60%x3, 70%x1, 75%x1, 80%x8+ Opt.2: 65%x8, 70%x8, 75%x8 then down and ME Opt. 3 Tech. Work Deficit Deadlift: From 25lbs. plate (Start off light with sets of 8, increase each set and find a heavy 8RM) This will be much lower than 80% of your 1RM Metcon (Time) 10,9,8,7,6,5,4,3,2,1 Back Squats w/ 1 Rope Climb in-between sets Rx 95/65 Rx+155/105 Metcon (Time) Optional Accessory Work 4 Rounds: 50 ft. Death...

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