Wednesday 3-4-2015

Posted · Add Comment

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 Every 2 minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 6 reps @ 65% *Set 2 – 4 reps @ […]

Tuesday 3-3-2015

Posted · Add Comment

IRONWOOD CrossFit – CrossFit Warm-up 400/500-GM/Pass/RDL/Spider/Push (No Measure) 400M run or 500m Row -then- 10 Good Mornings 10 Pass Throughs 10 Romanian Dead Lifts 10 Spiderman 10 PERFECT Push-Ups Weightlifting Hang Power Snatch Every 2 minutes, for 20 minutes (10 sets): Hang Power Snatch x 1 rep Suggested loading per set (by %): 60, 65, […]

Monday 3-2-2015

Posted · Add Comment

IRONWOOD CrossFit – CrossFit Warm-up 2 RNDS/Sq/Jump/Spider/WalkoutPush/Circles/Lat Stretch (No Measure) 2 Rounds: 1st Round together 10 Squats 10 Jumping Squats 10 Spiderman 2 Walk out-3 Strict Pushups-Walk in 10 Arm Circles front and back -THEN… :30 Lat Stretch Metcon CrossFit Games Open 15.1 & 15.1a – Make up at the 5, 6 & 9:15 am […]

Saturday 2-28-2015

Posted · Add Comment

IRONWOOD CrossFit – CrossFit Happy Birthday Dennis! Warm-up Chan Warm-Up (No Measure) 25 Jumping Jacks 10 Top Jumping Jacks 4 each leg – long lunge, elbow touch and twist 6 each leg – single leg lateral lunge Hamstring stretch, heel of palm walk out 5 push-ups, walk in stretch. Repeat for 4, 3, 2, 1 […]

CrossFit Games Open 15.1

Posted · Add Comment

IRONWOOD CrossFit – CrossFit Happy Birthday Joe Torres and Jackson Sheehy! Warm-up Crossfit Games Open 2015 (No Measure) Partner up, self warm up and heat 1 needs to be ready to start at designated start time. Each athlete will have same amount of time to self warm up before their heat. If you are an […]

 
  • Wednesday 3-4-2015IRONWOOD CrossFit – CrossFitWarm-upBack Squat (No Measure)400m -then- 2 rounds [...]
  • Tuesday 3-3-2015IRONWOOD CrossFit – CrossFitWarm-up400/500-GM/Pass/RDL/Spider/Push (No Measure)400M run or 500m Row [...]
  • Monday 3-2-2015IRONWOOD CrossFit – CrossFitWarm-up2 RNDS/Sq/Jump/Spider/WalkoutPush/Circles/Lat Stretch (No Measure)2 Rounds: 1st [...]
  • Saturday 2-28-2015IRONWOOD CrossFit – CrossFitHappy Birthday Dennis!Warm-upChan Warm-Up (No Measure)25 Jumping [...]