10/25/2019

by | Oct 25, 2019 | Uncategorized

CrossFit Ironside – CrossFitCrossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time)21 deadlifts 225/155 lb 21 handstand push-ups 15 deadlifts 225/155 lb 15 handstand push-ups 9 deadlifts 225/155 lb 9 handstand push-ups 21 deadlifts 315/205 lb 50-ft. handstand walk...

10/24/2019

by | Oct 24, 2019 | Uncategorized

CrossFit Ironside – CrossFitBench Press (1 Rep Max)Opt 1 50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x1, 95%x1 PR Attempt Opt.2 3×1 @ 90% of 1 RM Opt.3 Drop sets starting @ 70% of 1RM Drop 10-20% for 2 additional...

10/23/2019

by | Oct 23, 2019 | Uncategorized

CrossFit Ironside – CrossFitAnnouncementsOpen Gym Wednesday! Come in and take on the Workout of the Day or work on a skill/lift!Gymnastic PullsPull-up Chart Progression Total reps: 7 sets of 8 reps 56 6 sets of 7 reps 42 5 sets of 6 reps 30 4 sets of 5 reps 20 3...

10/22/2019

by | Oct 22, 2019 | Uncategorized

CrossFit Ironside – CrossFitClean and Jerk (3 Rep Max)Opt.1 Test 3 Rep Max Opt. 2 3×3@75% of 1 RM Opt. 3 Stamina 10 min EMOM 5-6 reps @ 135/95 Power or SquatMetcon (Time)5 Rounds: 30 Double-unders/ Single-unders 9 Deadlifts 7 H. Cleans 5 STO Presses Rx...

10/21/2019

by | Oct 21, 2019 | Uncategorized

CrossFit Ironside – CrossFitBack Squat (8 RM)Opt. 1 Test 8 Rep Max Opt. 2 3×8 @ 72.5% of 1RM Opt.3 10 min EMOM @ 50% of 1RM Even Minute: 3 Front Squats Odd Minute: 5 Back SquatsMetcon (AMRAP – Rounds and Reps)10 min AMRAP: 1 Burpee 1 Pullup/...