11/07/2019

by | Nov 7, 2019 | Uncategorized

CrossFit Ironside – CrossFitDeadlift (8 Rep Max)Opt.1 Test 8 RM Opt. 2 3×8 @ 72.5% of 1RM Opt. 3 Superset 5×10 Good-Mornings KB DeadliftMetcon (AMRAP – Reps)3 Rounds 3 min alt. tabata Deadlift H. Clean STO Press -Rest 1 min- Rx 95/65 Rx+...

11/06/2019

by | Nov 6, 2019 | Uncategorized

CrossFit Ironside – CrossFitAnnouncementsOpen Gym during all Wednesday classes!Push Press (3 Rep Max)Opt. 1 Test 3 Rep Max Opt. 2 10 min EMOM 3 reps @ 65% of 1 RM Opt. 3 5×10 Superset DB Presses or Strict HSPUs and Ring rows.Metcon (Time)10 Rounds: 5...

11/05/2019

by | Nov 5, 2019 | Uncategorized

CrossFit Ironside – CrossFitBack Squat (1 Rep Max)Opt. 1 Test out 1 RM Opt. 2 5X2 Paused Squat @ 75% of 1 RM Opt. 3 Super-set 5×10 Goblet Squat + W. LungeMetcon (AMRAP – Rounds and Reps)10 min AMRAP: 5 Burpees 10 KB SwingsMetcon (Time)Optional...

11/04/2019

by | Nov 4, 2019 | Uncategorized

CrossFit Ironside – CrossFitShoulder Press (5 Rep Max)Opt. 1 Test 5 Rep Max Opt. 2 10 min EMOM 5 Reps @ 55% of 1RM Opt. 3 5×10 Superset of pushups + DB RowsMetcon (AMRAP – Reps)3 Rounds: 3 min AMRAP: 100 DUs/100 SUs (Buy-in) then 10 HSPUs/DB...

11/02/2019

by | Nov 2, 2019 | Uncategorized

CrossFit Ironside – CrossFitDeadlift (1×10)Opt. 1 Test 10 Rep Max Opt. 2 3×10 @ 65% of 1 RM Opt. 3 5×10 @ 60% of 1 RMMetcon (AMRAP – Reps)3 rounds: 1 min ME cal row 1 min ME push-ups 1 min ME one-arm snatches 2 min...