02/27/2020

CrossFit Ironside – CrossFitBack Squat (5 Rep Max)Opt. 1 Test 5 Rep Max Opt. 2 10 min EMOM @ 55% of 1RM Opt. 3 Overhead Squat opt. 1 or 2Metcon (AMRAP – Rounds and Reps)12 min AMRAP: 20 Box-overs/Step-overs 30 Goblet Squats 40 DB Hang C+Js 50 Calorie...

02/26/2020

CrossFit Ironside – CrossFitAnnouncementsOpen Gym during all Wednesday classes! Come make up a lift or WOD, work on gymnastic/oly skills, get after them New Years Goals!Shoulder Press (5 Rep Max)Opt.1 Test 5RM Opt. 2 Gymnastic Pulls sets x reps Opt.3 Bench Press...

02/25/2020

CrossFit Ironside – CrossFitClean (5 Rep Max)Opt.1 50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x5 Opt. 2 10 min EMOM 5 Reps @ 55% of 1RM Opt. 3 Strength Accessory WorkMetcon (AMRAP – Rounds and Reps)10 min AMRAP: 2 Rounds of...

02/24/2020

CrossFit Ironside – CrossFitPush Press (5 Rep Max)Opt. 1 Test 5 RM Opt. 2 10 min EMOM @ 55% of 1RM Opt. 3 Bench Press Texas Method (5×5 @ 80-90% of T5RM)Metcon (Time)8 Rounds: 5 Pullups/CTB 5 Burpees 10 Alt. V-ups/ Sit-ups 5 BurpeesMetcon (AMRAP...

02/22/2020

CrossFit Ironside – CrossFitBack Squat (1 Rep Max)Opt. 1 Test 1 RM Opt. 2 Paused Squat 7×2 @ 75% of 1RM (2sec.) Opt. 3 Overhead Squat opt. 1 or 2Metcon (AMRAP – Rounds and Reps)10 min AMRAP: 25 Single-unders/ Double-unders 7 Wallballs/ Thrusters 5...

02/21/2020

CrossFit Ironside – CrossFitPush Jerk (1 Rep Max)Opt.1 Test 1 Rep Max Opt. 2 10 min EMOM 2 Reps @ 75% of 1RM Opt.3 Accessory WorkMetcon (AMRAP – Reps)3 Rounds: Min ME Calorie Row Min ME HSPU’s/ DB Press Min ME DB Hang Clean Min ME KB OH Lunge Min...