11/13/2019

by | Nov 13, 2019 | Uncategorized

CrossFit Ironside – CrossFitAnnouncementsOpen Gym during all Wednesday classes! Come in and take on the WOD, or the new strength program, make up a WOD, work on skills.DT (Time)5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push...

11/12/2019

by | Nov 12, 2019 | Uncategorized

CrossFit Ironside – CrossFitPower Clean (3 Rep Max)Opt.1 Test 3 Rep Max Opt. 2 (Texas Method) 5×3 @ 75% of 1RM Opt. 3 10 min EMOM 3 Reps @ 65% of 1RM11/15/2016 (AMRAP – Rounds)***Repeat from 11/09/2015 10 min EMOM: 10 KB Swings 30...

11/11/2019

by | Nov 11, 2019 | Uncategorized

CrossFit Ironside – CrossFitAnnouncementsTomorrow we will begin our 8 week strength program as an option. You can choose to do the regular CrossFit class or the strength program during any classes. We will be doing a 5-10 min explanation at the beginning of each...

11/09/2019

by | Nov 9, 2019 | Uncategorized

CrossFit Ironside – CrossFitBench Press (3 Rep Max)Opt. 1 Test 3 Rep Max Opt. 2 7×3 @ 75% of 1RM Opt. 3 5×10 Superset DB Bench Press + Declined PushupsMetcon (AMRAP – Rounds and Reps)14 min AMRAP 10 Pushups 12 KB Swings 30 Double-unders/...

11/08/2019

by | Nov 8, 2019 | Uncategorized

CrossFit Ironside – CrossFitCrossfit Games Open 20.5 (Ages 16-54) (Time)For time, partitioned any way: 40 muscle-ups 80-cal. row 120 wall-ball shots, 20/14 lb ball to 10 /9 ft. Time cap: 20 min.Crossfit Games Open 20.5 Scaled (Ages 16-54) (Time)For time,...