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So far IRONWOODCoach has created 1555 blog entries.

WEDNESDAY

By | 2017-11-28T20:00:30+00:00 November 28th, 2017|WOD|

IRONWOOD CrossFit - CrossFitWarm-up3 Rounds: 3 Spiderman and Reach, each leg 6 Passthroughs 9 AbMat Sit-Ups 10 Air Squats 10 Double-UndersWeightliftingShoulder PressFour sets of:
 Shoulder [...]

Tuesday

By | 2017-11-28T16:30:34+00:00 November 27th, 2017|WOD|

IRONWOOD CrossFit - CrossFitWarm-up15-12-9: Empty Bar Good Mornings AbMat Sit-Ups 9-6-3: Empty Barbell Deadlift Empty Barbell Hang Power Clean 3 Rounds, gradually building in both [...]

MONDAY

By | 2017-11-26T19:20:41+00:00 November 26th, 2017|WOD|

IRONWOOD CrossFit - CrossFitWarm-upLine Drills 2 Minute Bike/Row/Run/Jump 
 Quad Stretch 
 Knee to Chest 
 Solider Kicks 
 
Side Lunge 
 Cradle Stretch 
 Walking Samson 
Walking SpidermansMetcon40 Again? (Time)Teams [...]

THURSDAY

By | 2017-10-18T16:45:38+00:00 November 1st, 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 [...]

TUESDAY

By | 2017-10-30T20:00:29+00:00 October 30th, 2017|WOD|

IRONWOOD CrossFit - CrossFitHAPPY HALLOWEENGet well soon Kevin! We miss you!Warm-up2:00 Double/Single Unders -then- Quad Stretch 
Knee to Chest 
 Solider Kicks 
 Walking Spidermans 
 Walking Samson 
 [...]

MONDAY

By | 2017-10-29T19:15:14+00:00 October 29th, 2017|WOD|

IRONWOOD CrossFit - CrossFitGREAT JOB THRILLER THROWDOWN ATHLETES! SO FUN! GREAT MORNING!Warm-upGROUP WARM UP :30 Seconds Jumping Jacks 
 Active Samson 
 Walkouts 
 Air Squats 
Active Spidermans 
 [...]

SUNDAY FUNDAY

By | 2017-10-29T08:15:28+00:00 October 28th, 2017|WOD|

IRONWOOD CrossFit - CrossFitHAPPY BIRTHDAY PINAR!!SkillMissed a WOD this week that you want to make up? Need to work on technique? Want to practice your [...]

FRIDAY

By | 2017-10-26T19:15:12+00:00 October 26th, 2017|WOD|

IRONWOOD CrossFit - CrossFitHAPPY BIRTHDAY ASHLEY!Warm-upLine Drills 200 Meter Run Quad Stretch Knee to Chest Solider Kicks Side Lunge Cradle Stretch Walking Spidermans WalkoutsSkillEMPTY BARBELL [...]

THURSDAY

By | 2017-10-26T07:30:20+00:00 October 25th, 2017|WOD|

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

WEDNESDAY

By | 2017-10-24T21:30:29+00:00 October 24th, 2017|WOD|

IRONWOOD CrossFit - CrossFitWarm-up2 Rounds: 1:30 Light Row 5 Hand-Release 10 Slow Air Squats :30s Alternating Warrior Squats 2 Rounds: 1:30 Light Bike 5 Wall [...]

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