CrossFit Ironside – CrossFit

Gymnastic Presses (Pick a bodyweight pressing movement from below )

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 reps
Skill-development. Pushups, dips, Handstand Push-ups, Handstand Holds, Handstand Walks.

Metcon (Time)

Repeat Birthday WOD for Paul Fenech 2015

For Time:

32 KB swings

1 rope climb

24 burpees

32 one-arm snatches

1 rope climb

24 burpees

32 pull-ups

1 rope climb

24 burpees

32 russian twists

1 rope climb

24 burpees
Check out the leaderboard from back in the day.

Metcon (Time)

Tabata to 200 reps or 10 mins

Bent over dumbbell latteral raises

Pushups

Dumbell curls

Dumbell tricep extentions