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