12/12/2019 by Melissa Anguiz | Dec 12, 2019 | UncategorizedCrossFit Ironside – CrossFitSumo Deadlift (3 Rep Max)Opt.1 50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x3+ Opt. 2 10 min EMOM 3 Reps @ 65% of 1RMMetcon (AMRAP – Rounds and Reps)12 min AMRAP: 12 Pushups 12 1-arm snatches 12...
12/11/2019 by Melissa Anguiz | Dec 11, 2019 | UncategorizedCrossFit Ironside – CrossFitAnnouncementsOpen gym, during all Wednesday classes!Shoulder Press (8 Rep Max)Opt.1 Test 8 Rep Max Opt. 2 Texas Method Opt. 3 Strength Accessory WorkMetcon (Time)For Time: 10,9,8,7,6,5,4,3,2,1 sets of TTB’s /KTC with 10 wall...
12/10/2019 by Melissa Anguiz | Dec 10, 2019 | UncategorizedCrossFit Ironside – CrossFitAnnouncementsLast day to sign up for the Ro-ho-ho- Challenge!Clean (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 T.M. 5×3 2.5-5lbs. heavier than last...
12/09/2019 by Melissa Anguiz | Dec 9, 2019 | UncategorizedCrossFit Ironside – CrossFitBench Press (1 Rep Max)Opt.1: Test 1 RM Opt. 2: Texas Method Opt. 3: Core-Strength Acc. WorkMetcon (Time)For Time: 21 STO Presses 21 Pull-ups 100 Double-unders/ 100 Single-unders 15 STO Presses 15 Pullups 100 D.U.’s/ 100...
12/07/2019 by Melissa Anguiz | Dec 7, 2019 | UncategorizedCrossFit Ironside – CrossFitBack Squat (3 Rep Max)Opt.1 50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x3+ Opt. 2 T.M. 1X5 2.5-5LBS. Heavier than last week Opt. 3 Strength Accessory WorkMetcon (AMRAP – Rounds and Reps)10 min...
