Thursday 12-18-2014

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IRONWOOD CrossFit – CrossFit Happy Birthday Lisa, Sarah & Coach Jason! Warm-up Toms Warm-Up (No Measure) **Must grunt and groan the entire time 400m jog – make sure to run down the ramp against the daily request by your coach not to. Spin the PVC pipe around your head a few times instead of pass […]

Wednesday 12-17-2014

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IRONWOOD CrossFit – CrossFit Happy Birthday Alisha & Amy C! Warm-up Ground 2 Overhead (No Measure) 400m/500m/2:00 Double/Single Unders -Then- 2 Rounds of: 10 Pass throughs 10 Hang Clean 10 Shoulder Press 5 Push-Ups -Then- :30 each side shoulder stretch :30 Lat Stretch 10 Arm circles all directions Weightlifting Ground 2 Overhead Metcon ALL: Metcon […]

Tuesday 12-16-2014

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IRONWOOD CrossFit – CrossFit Warm-up Back Squat (No Measure) 400m -then- 2 rounds of: 10 Good Mornings 10 Passthroughs 10 Squats 10 Spiderman -then- :30 Pigeon Stretch each leg Weightlifting Back Squat Metcon Metcon (AMRAP – Reps) Two sets of: Against a 5 minute running clock, complete: 500 Meter Row 50 Kettlebell Swings 53/35# Pull-Ups […]

Monday 12-15-2014

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IRONWOOD CrossFit – CrossFit Happy Birthday Lindsay & MacKenzie!! Warm-up Push Press/Jerk (No Measure) 400m Jog/500m Row/DU -then- 2 Rounds of: 10 Pass throughs 10 Shoulder Press 10 Push Press 10 Push-Ups 1:00 Handstand Hold -then- PCV Push Press/Push Jerk Technique Weightlifting Push Press Metcon G2O/BJO/300m (Time) In teams of two, alternate sets to complete […]

Saturday 12-13-2014

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IRONWOOD CrossFit – CrossFit Happy Sweet 16 Maddie!!!! Warm-up 600m Jog/GM/Pass/Sq/Spider/Push/HSHold (No Measure) 600m Jog -then- 10 Good Mornings 10 Passthroughs 10 Squats 10 Spiderman 10 STRICT Push-Ups 1:00 Accumulative Handstand Hold Metcon Partners – T2B/BBJO/300M (Time) In teams of two, partners alternate task to complete 10 rounds of: 10 Toes to Bar 10 Burpee […]

 
  • Thursday 12-18-2014IRONWOOD CrossFit – CrossFitHappy Birthday Lisa Sarah & Coach Jason!Warm-upToms [...]
  • Wednesday 12-17-2014IRONWOOD CrossFit – CrossFitHappy Birthday Alisha & Amy C!Warm-upGround 2 [...]
  • Tuesday 12-16-2014IRONWOOD CrossFit – CrossFitWarm-upBack Squat (No Measure)400m -then- 2 rounds [...]
  • Monday 12-15-2014IRONWOOD CrossFit – CrossFitHappy Birthday Lindsay & MacKenzie!!Warm-upPush Press/Jerk (No [...]