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11/10/2018

By on Nov 10, 2018 in Uncategorized | 0 comments

CrossFit Ironside – CrossFit DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009To learn more about DT click...

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11/09/2018

By on Nov 9, 2018 in Uncategorized | 0 comments

CrossFit Ironside – CrossFit Bench Press (50%x5, 60%x3, 70%x2, 75%x1, 80%x8+) Opt. 1 Test 8RM Attempt PR if feeling strong Opt 2. Pyramid 65%x8, 70%x8, 75%x8 then back down. Last set ME Metcon (AMRAP – Rounds and Reps) 5 Top of the minute Pullups 15 Burpees 15 1-arm Snatches Rx+...

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11/08/2018

By on Nov 8, 2018 in Uncategorized | 0 comments

CrossFit Ironside – CrossFit Deadlift (50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x5+) Work up to a heavy 5RM/ Max-effort. Adjust your TRM based on your performance. Accessory Work: Barbell Good Mornings 3×8 Metcon (AMRAP – Reps) 4 Rounds: Min ME: Calorie Row Min ME: W. Sit-ups 25/15 lbs. Min ME: DB Thruster -Rest 1...

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11/07/2018

By on Nov 7, 2018 in Uncategorized | 0 comments

CrossFit Ironside – CrossFit Shoulder Press (50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x5+) Test out your 5RM. Add 2.5-5lbs. for each rep over 5 to your new TRM Metcon (Time) 7 Rounds: 7 TTB’s/Leg-Raises 7 Box-Overs 7 HSPU’s/...

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11/06/2018

By on Nov 6, 2018 in Uncategorized | 0 comments

CrossFit Ironside – CrossFit Snatch (50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x3) Power or Squat version depending on how your legs feel. Option 1: Build to a heavy 3 RM Option 2: Technique Work 1 Snatch Pull 1 Snatch High-Pull 1 Snatch Metcon (AMRAP – Rounds and Reps) 12 min AMRAP: 5 Snatches 5 Pullups (Rx+ CTB) 5 Snatches 5 Barbell Burpees Rx+ 115/75 Rx...

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11/05/2018

By on Nov 5, 2018 in Uncategorized | 0 comments

CrossFit Ironside – CrossFit Back Squat (50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x5+) Testing week: Work up to a heavy ME Attempt at 85% of TRM. Every rep over 5 add 2.5-5lbs to new TRM. Assistant work: 3×5 paused (3 sec.) front squat @ 75% of 1RM 11/15/2016 (AMRAP – Rounds) ***Repeat from 11/09/2015 10 min EMOM: 10 KB Swings 30 Double-Unders(Rx+) 45 Single-unders (Rx)Rx+ 52/35 lbs. KB & Double-unders The record is 9...

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