10/31/2019 by Melissa Anguiz | Oct 31, 2019 | UncategorizedCrossFit Ironside – CrossFitBench Press (5 Rep Max)Opt.1 50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x5+ Opt.2 5×5 @ 70% of 1RM Opt. 3 Super-set: Ringed Pushups + Ring-RowsMetcon (AMRAP – Reps)2 Rounds: Min ME Calorie Row Min ME...
10/30/2019 by Melissa Anguiz | Oct 30, 2019 | UncategorizedCrossFit Ironside – CrossFitAnnouncementsOpen Gym during all Wednesday classes!Back Squat (3 Rep Max)Opt. 1 Test 3 Rep Max Opt. 2 5×3@ 75% of 1 RM Opt. 3 Overhead SquatMetcon (Time)4 Rounds: 50 Double-unders/ Single-unders 15 1-arm snatches 15...
10/29/2019 by Melissa Anguiz | Oct 29, 2019 | UncategorizedCrossFit Ironside – CrossFitGymnastic PullsPull-up Chart Progression Total reps: 7 sets of 8 reps 56 6 sets of 7 reps 42 5 sets of 6 reps 30 4 sets of 5 reps 20 3 sets of 4 reps 12 Muscle-up Chart Progression Total reps: 6 sets of 5 reps 30 7 sets of 4 reps 28 8...
10/28/2019 by Melissa Anguiz | Oct 28, 2019 | UncategorizedCrossFit Ironside – CrossFitPush Press (5 Rep Max)Opt. 1 Test 5 Rep Max Opt. 2 3×5 @ 75% of 1 RM Opt. 3 10 min EMOM 5 Reps @ 55% of 1RMMetcon (AMRAP – Rounds and Reps)14 min AMRAP 250 m. Row/ 200 m. Run 10 KB Deadlifts 10 KB Swings 10 KB STO...
10/26/2019 by Melissa Anguiz | Oct 26, 2019 | UncategorizedCrossFit Ironside – CrossFitBack Squat (5 Rep Max)Opt. 1 50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x5 Opt. 2 3×5 Paused Squat @ 65% of 1RM Opt.3 10 min EMOM 5 Reps @ 55% of 1 RMMetcon (AMRAP – Rounds and Reps)14 min AMRAP:...
