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So far IRONWOODCoach has created 1555 blog entries.

SATURDAY

By | 2017-12-08T19:15:10+00:00 December 8th, 2017|WOD|

IRONWOOD CrossFit - CrossFitHAPPY BIRTHDAY DANNIA!Warm-upLine Drills Quad Stretch 
 Knee to Chest 
 Cradle Stretch 
 Walking Samson 
 Walkouts 
 Air Squats 
 Burpees Barbell Warmup 5 Good Mornings [...]

Friday

By | 2017-12-07T19:30:19+00:00 December 7th, 2017|WOD|

IRONWOOD CrossFit - CrossFitWarm-upTempo Row/Bike – 3 Rounds of :40s light, :20s “fast” Let our “fast” pace gradually build over the 4 rounds. After each [...]

THURSDAY-OPEN GYM

By | 2017-12-06T17:15:10+00:00 December 6th, 2017|WOD|

IRONWOOD CrossFit - CrossFitWarm-upOpen Gym (No Measure)Self Warm up. Performance or Fitness. Skill work, cardio only Metcon. OR Make up a missed workout, work on [...]

WEDNESDAY

By | 2017-12-05T19:45:16+00:00 December 5th, 2017|WOD|

IRONWOOD CrossFit - CrossFitHAPPY BIRTHDAY RICH!!Warm-up30 Seconds Jumping Jacks Push-up to Down Dog Active Samson Active Spidermans Side Lunge Air Squats PVC Pass Throughs Barbell [...]

TUESDAY

By | 2017-12-04T19:45:15+00:00 December 4th, 2017|WOD|

IRONWOOD CrossFit - CrossFitWarm-upGroup Warm up Line Drills Quad Stretch 
 Knee to Chest 
 Side Lunge 
Soldier Kicks 
 Cradle Stretch 
 Walking Samson 
 Walking Spiderman 200m Jog/100m [...]

MONDAY

By | 2017-12-03T19:15:49+00:00 December 3rd, 2017|WOD|

IRONWOOD CrossFit - CrossFitWarm-up:30 Seconds Easy Bike/Row Walkouts Air Squats Medium Bike/Row Active Spidermans Sit-ups Faster Bike/Row Active Samson Push-ups to Down DogPERFORMANCE AND FITNESSFOUR [...]

SUNDAY FUNDAY-OPEN GYM

By | 2017-12-02T17:45:27+00:00 December 2nd, 2017|WOD|

IRONWOOD CrossFit - CrossFitWarm-upOpen Gym (No Measure)Self Warm up. Performance or Fitness. Skill work, cardio only Metcon. OR Make up a missed workout, work on [...]

SATURDAY

By | 2017-12-01T23:45:18+00:00 December 1st, 2017|WOD|

IRONWOOD CrossFit - CrossFitWarm-upPERFORMANCE AND FITNESSROW: EMBER (AMRAP - Rounds and Reps)30:00 AMRAP IN TEAMS OF 3: 750/600m Row 180 Double Unders 60 Plate Sit-Ups [...]

FRIDAY

By | 2017-11-30T19:45:37+00:00 November 30th, 2017|WOD|

IRONWOOD CrossFit - CrossFitHAPPY BIRTHDAY ANN C.Warm-up:30 Second Rotating Through Partners Easy Bike 
 Walk outs 
 Active Spidermans Medium Bike 
 Side Lunge 
Active Samson Faster [...]

THURSDAY-OPEN GYM

By | 2017-11-30T09:15:22+00:00 November 29th, 2017|WOD|

IRONWOOD CrossFit - CrossFitHappy birthday Janet & Deon!Warm-upOpen Gym (No Measure)Self Warm up. Performance or Fitness. Skill work, cardio only Metcon. OR Make up a [...]

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