01/20/2020

CrossFit Ironside – CrossFitAnnouncementsMonday we will be doing a special WOD in honor of MLK during all regularly scheduled classes!Push Press (3 Rep Max)Opt. 1: Test 3 Rep Max Opt. 2: 7×3 @ 75% of 1RM Opt. 3: Accessory WorkMetcon (AMRAP –...

01/18/2020

CrossFit Ironside – CrossFitFront Squat (3 Rep Max)Opt. 1 Test 3 Rep Max Opt. 2 Paused Front Squat 2 sec. 5×3 @ 65% of 1 RM Opt. 3 5×10 Box Jumps- Jump to the highest height for 10 repsMetcon (AMRAP – Reps)3 Rounds: Min 1 ME Calorie Row Min 2...

01/17/2020

CrossFit Ironside – CrossFitBench Press (5 Rep Max)Opt.1 Test 5 Rep Max Opt. 2 5×5 @ 75% of 1RM Opt. 3 Strength Accessory WorkMetcon (Time)5 Rounds: 21 Pushups 15 1-arm Snatches 9 Pullups/ Rx+ CTBMetcon (AMRAP – Reps)Optional Strength Accessory...

01/16/2020

CrossFit Ironside – CrossFitSnatch (5 Rep Max)Opt. 1 Test 5 Rep Max Opt. 2 Deadlift 5 Rep Max Opt. 3 Work to a heavy 1RM EMOM Technique Work 1 Snatch 1 Snatch Balance 1 OH SquatMetcon (Time)5 Rounds: (Rx) 5 DB Pressess 7 DB Squats 9 DB Deadlifts 50 Toe-touches...

01/15/2020

CrossFit Ironside – CrossFitAnnouncementsOpen Gym during all regularly scheduled CrossFit Classes. QuickFit class at 9:30am + 5:30 pm.Pull-ups (5×5)We will be reviewing progressions towards reaching or increasing your strict pullup strength.Metcon (AMRAP...

01/14/2020

CrossFit Ironside – CrossFitBack Squat (5 Rep Max)Opt. 1 50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x5+ Opt. 2 5×5 Speed Squats @ 55% of 1RM Focus on Speed out of the bottom of squat Opt. 3 Box Squat 5×5 by feel Set box o...