11/30/2019

by | Nov 30, 2019 | Uncategorized

CrossFit Ironside – CrossFitBack Squat (5 Rep Max)Opt.1 Texas Method 50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x5 Opt. 2 5×5 Paused Squats @ 55% of 1RM Opt. 3 Stength Accessory Work 4 Rnds: 10 Single-leg DB Deadlifts (Each Leg) 10 DB...

11/29/2019

by | Nov 29, 2019 | Uncategorized

CrossFit Ironside – CrossFitAnnouncementsHappy Black Friday! 10 am class only! Come in for an hour of Open Gym! Take on the workout of the day, make up a WOD or lift or do a workout of your own!Metcon (AMRAP – Reps)4 min AMRAP: 3 Rounds: 15 Wallballs 10 KB...

11/28/2019

by | Nov 28, 2019 | Uncategorized

CrossFit Ironside – CrossFitAnnouncementsHappy Thanksgiving Ironside. 9am class only! Come in and get after it before you enjoy that Turkey!Metcon (Time)Partner Up! Teams of 2-3! 100 Wallballs 100 Pullups 100 1-arm snatches 100 Burpees 100 Box-overs 100 Calorie...

11/27/2019

by | Nov 27, 2019 | Uncategorized

CrossFit Ironside – CrossFitShoulder 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 T.M. 3×5 @ 2.5-5lbs. heavier than last week or 80-90% of T5RM Opt. 3 10 min EMOM 2 Reps...

11/26/2019

by | Nov 26, 2019 | Uncategorized

CrossFit Ironside – CrossFitClean (5 Rep Max)Opt. 1 50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x5 Opt. 2 T.M. 5X3 2.5-5lbs. Heavier than last week or 75% of 1 RM Opt. 3 10 min EMOM 5 Reps @ 55% of 1 RMMetcon (Time)10 Rounds: 8...