11/25/2019

by | Nov 25, 2019 | Uncategorized

CrossFit Ironside – CrossFitBench Press (5 Rep Max)Opt. 1 50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x5+ Opt. 2 Texas Method 5×5 2.5-5lbs. Heavier than last week or 80-90% of TRM 5RM Opt. 3 Strength Accessory Work 5 Rounds: 10...

11/23/2019

by | Nov 23, 2019 | Uncategorized

CrossFit Ironside – CrossFitBack Squat (8 RM)Opt.1 50%x5, 60%x3, 70%x2, 75%x1, 80%x8+ Opt.2 texas method 1×5 2.5-5lbs. Heavier than last week Opt. 3 10 min alt. Emom@ 55% of 1 RM Even min: 3 front squats Odd min: 5 back squatsMetcon...

11/22/2019

by | Nov 22, 2019 | Uncategorized

CrossFit Ironside – CrossFitPush 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 10 min EMOM 2 Reps @ 80% of 1RM Opt. 3 4 Rounds: Min 1 ME D.B. STO Presses/ HSPUs Min 2 ME...

11/21/2019

by | Nov 21, 2019 | Uncategorized

CrossFit Ironside – CrossFitRope Climb (Wear long socks!)We will be doing a 10 min Review for the rope climb before each class. Wear long socks!Metcon (AMRAP – Rounds and Reps)10 min AMRAP: 25 1-arm snatches 25 Box-overs 25 Sumo-deadlift High-pulls 75/55...

11/20/2019

by | Nov 20, 2019 | Uncategorized

CrossFit Ironside – CrossFitAnnouncementsOpen Gym! Come in and take on the Workout of the day, make-up a lift, do some dumbbell curls in front of the mirror. Whatever you do, do something that is going to make you fitter than you were yesterday!Bench Press (1...