CrossFit WOD, September 28, 2021

09/28/2021Back Squat (3×8 @ 72.5% of TRM)Opt.1 Jugg. 60%x3, 67.5%x3, 3×8 @ 72.5% of TRM Opt. 2 55%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x1, 95%x1, PR Attempt Opt. 3 7×2 @ 80% of 1RM Opt. 4 Accessory WorkMetcon (Time)5 Rounds: 500 m. Row 6 Clean and...

CrossFit WOD, September 27, 2021

09/27/2021AnnouncementsWeek 5 of Juggernaut! We are continuing with sets of 8 reps this week increasing the intensity/weight with 3×8 reps at 72.5% of your current Training 1 Rep Max. Remember we are Back Squatting on Tuesdays now which will give you more...

CrossFit WOD, September 25, 2021

09/25/2021AnnouncementsReminder: No classes at Ironside on Saturday. 5k race will start near the outdoor pool pavilion at the Lebanon YMCA. We will meet in the parking lot before the race starts. If you want to rep the Ironside we will be wearing our white Ironside...

CrossFit WOD, September 24, 2021

09/24/2021Deadlift (5×8)Opt.1 55%x5, 60%x3, 5×8 @ 65% of 1RM Opt.2 55%x5, 65%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x3+ Opt. 3 5×3 @ 75% of 1RM Opt. 4 Accessory WorkMetcon (AMRAP – Reps)3 Rounds: Min 1 ME Pullups/Muscle-ups Min 2 ME KB Swings Min 3 ME...

CrossFit WOD, September 23, 2021

09/23/2021Clean (3 Rep Max)Opt.1 55%x5, 65%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x3 Opt. 2 5×3 @ 70% of 1RM Opt. 3 Tech. Barbell Complex 3 position clean High-Hang Hang above the knee Floor Sub Clean for Snatch and test 1-3 options aboveMetcon (Time)For Time: 800 m....