Friday 7-31-2015

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IRONWOOD CrossFit – CrossFit HAPPY BIRTHDAY TODD! Warm-up 400/GM-Pass-shoulder-spider-hsh (No Measure) 400m jog -then- 2 rounds of: 10 Good Mornings 10 Pass throughs 10 Shoulder Press 10 Spider-Man :30 Handstand Hold Metcon Warm-up to your weight on all movements. DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# […]

Thursday 7-30-2015

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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 *Set 1 – 5 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 3 reps @ 85% *Set 4 […]

Wednesday 7-29-2015

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IRONWOOD CrossFit – CrossFit 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 Four sets of: 8 Push Press Rest 45 seconds 20 Heavy Kettlebell Swings Rest 45 seconds […]

Tuesday 7-28-2015

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IRONWOOD CrossFit – CrossFit Warm-up Warm-Up – Deadlifts (No Measure) 400m Jog -then- 2 Rounds: 10 Good Mornings 10 PVC Deadlifts 8 Spiderman 4 Walk-Out/Push-up/Walk-In Weightlifting Deadlift Every two minutes, for 14 minutes (7 sets): 1 Deadlift Build to one rep max over the 7 sets. Metcon 12 AMRAP Burpees/DL/Dips (AMRAP – Rounds and Reps) […]

Monday 7-27-2025

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IRONWOOD CrossFit – CrossFit Warm-up Power Clean (No Measure) 400m jog -then- 2 Rounds of: 10 Good Mornings 10 Passthroughs 10 Spider-Man -then- Power Clean Technique Metcon 25 AMRAP Squat/PC/Pull/200m (AMRAP – Rounds and Reps) 25 Minute AMRAP of: 20 Squats 12 Power Cleans 135/95 lbs 4 Strict Pull-Ups 200m Run *Hotshots19 Prep!Tween/Teen 75/55 lbs

 
  • Friday 7-31-2015IRONWOOD CrossFit – CrossFitHAPPY BIRTHDAY TODD!Warm-up400/GM-Pass-shoulder-spider-hsh (No Measure)400m jog -then- [...]
  • Thursday 7-30-2015IRONWOOD CrossFit – CrossFitWarm-upBack Squat (No Measure)400m -then- 2 rounds [...]
  • Wednesday 7-29-2015IRONWOOD CrossFit – CrossFitWarm-upPush Press/Jerk (No Measure)400m Jog/500m Row/DU -then- [...]
  • Tuesday 7-28-2015IRONWOOD CrossFit – CrossFitWarm-upWarm-Up – Deadlifts (No Measure)400m Jog -then- [...]