12/18/2019

by | Dec 18, 2019 | Uncategorized

CrossFit Ironside – CrossFitAnnouncementsOpen Gym during all Wednesday classes!Bench Press (1 Rep Max)Opt.1 Test 1 RM Opt. 2 Texas Method 3×5 2.5-5lbs. Heavier than the week before Opt. 3 Accessory WorkMetcon (AMRAP – Reps)15 min AMRAP: 50 Calorie Row...

12/17/2019

by | Dec 17, 2019 | Uncategorized

CrossFit Ironside – CrossFitDeadlift (1 Rep Max)Opt.1 Festivus Prep! Build to a heavy 1RM Opt. 2 10 min EMOM 2 Reps @ 80% of 1RM Opt. 3 Strength Accessory workMetcon (Time)6 Rounds: 5 Clean and Jerks 30 Double-unders/ 60 Single-unders Rx 95/65...

12/16/2019

by | Dec 16, 2019 | Uncategorized

CrossFit Ironside – CrossFitShoulder Press (Festivus Prep!)Opt.1 In Prep of Festivus work up to 90%+ of 1RM (Use this as an opportunity to forecast 1RM Attempt at Festivus) Opt.2 Texas Method Opt.3 Strength Acc. WorkMetcon (AMRAP – Rounds and Reps)12...

12/14/2019

by | Dec 14, 2019 | Uncategorized

CrossFit Ironside – CrossFitBack Squat (Test 1 RM!)Opt. 1 Test 1 RM Opt. 2 Texas Method 5RM 2.5-5lbs. heavier than last week Opt. 3 Optional Strength Accessory WorkMetcon (AMRAP – Rounds and Reps)12 min AMRAP: (Rx) 5 Pullups 5 Cleans 95/65 50 Single-unders...

12/13/2019

by | Dec 13, 2019 | Uncategorized

CrossFit Ironside – CrossFitPush Jerk (3 Rep Max)Opt.1 Test 3 RM Opt. 2 5×3 @ 75% of 1RM Opt. 3 Strength Accessory WorkMetcon (AMRAP – Reps)3 Rounds: 3 min alt. Tabata Deadlift H. Snatch Back Squat/ OH Squat Deadlift H. Snatch Back Squat/ OH Squat...