10/14/2019

by | Oct 14, 2019 | Uncategorized

CrossFit Ironside – CrossFitDeadlift (3 Rep Max)Opt. 1 Test 3 Rep Max Opt. 2 5×3 @ 75%of 1RM Opt. 3 10 min EMOM 3 reps @ 65% of 1 RMMetcon (AMRAP – Rounds and Reps)12 min AMRAP: (Rx) 50 Single-unders 15 Knees-to-chest 10 1-arm snatches (Rx+)...

10/12/2019

by | Oct 12, 2019 | Uncategorized

CrossFit Ironside – CrossFitBack Squat (10 RM)Opt 1: Test out 10RM Opt 2: 3×10 @ 65% Opt 3: 10 min EMOM, 5 reps @ 55% of 1RMMetcon (AMRAP – Rounds and Reps)12 min AMRAP: 5 pull-ups/ c2b pull-ups 10 shoulder-to-overhead/ HSPU 5 pull-ups/ c2b...

10/11/2019

by | Oct 11, 2019 | Uncategorized

CrossFit Ironside – CrossFitCrossfit Games Open 20.1 (Ages 16-54) (Time)10 rounds for time of: 8 ground-to-overheads, 95 lb/65lb 10 bar-facing burpees Time cap: 15 minutesCrossfit Games Open 20.1 Scaled (Ages 16-54) (Time)10 rounds for time of: 8...

10/10/2019

by | Oct 10, 2019 | Uncategorized

CrossFit Ironside – CrossFitBench Press (3 Rep Max)Opt. 1 Test 3 Rep Max Opt. 2 7×3@ 75% of 1 RM Opt. 3 Drop sets starting at 70% of 1 RMMetcon (Time)For Time: 5/10 Top of the minute Pushups + 3 Rounds: 25 1-arm snatches 25...

10/09/2019

by | Oct 9, 2019 | Uncategorized

CrossFit Ironside – CrossFitAnnouncementsOpen Gym Wednesdays! Time to get ready for the Open!Gymnastic Pulls (Complete a group of sets and reps)Pull-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...