10/19/2019

by | Oct 19, 2019 | Uncategorized

CrossFit Ironside – CrossFitShoulder Press (10 Rep Max)Opt. 1 Test 10 Rep Max Opt. 2 3×10 @ 65% of 1 RM Opt. 3 5×10 @ 60% of 1 RMMetcon (AMRAP – Rounds and Reps)12 min AMRAP: 250 m. Row 15 Pushups 15 Deadlift 15 KB Swings Rx 95/65...

10/18/2019

by | Oct 18, 2019 | Uncategorized

CrossFit Ironside – CrossFitCrossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)Complete as many rounds as possible in 20 minutes of: 4 dumbbell thrusters 6 toes-to-bars 24 double-unders 50-lb/35-lb dumbbellsCrossfit Games Open 20.2 Scaled (Ages 16-54)...

10/17/2019

by | Oct 17, 2019 | Uncategorized

CrossFit Ironside – CrossFitOverhead Squat (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 10 min EMOM 2 reps @ 80% of 1 RM Opt. 3 Front Squat 1 RMMetcon (AMRAP – Reps)3...

10/16/2019

by | Oct 16, 2019 | Uncategorized

CrossFit Ironside – CrossFitAnnouncementsWednesday Open Gym!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 sets of 4 reps 12 Muscle-up Chart Progression Total reps: 6 sets of...

10/15/2019

by | Oct 15, 2019 | Uncategorized

CrossFit Ironside – CrossFitThruster (1 Rep Max)Opt.1 Test out 1 RM Opt. 2 5×2 @ 85% of 1RM Opt. 3 Stamina 10 min EMOM 9-10 reps 95/65Metcon (Time)5 Rounds: Run 200m./ Row 250m. 10 H. Cleans 10 STO Presses/ HSPUs Rx 95/65 Rx+ 135/95Metcon (AMRAP –...