Friday 10-24-2014

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IRONWOOD CrossFit – CrossFit Happy birthday Stefan, Brandi & Mike C. 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 MFFL WOD 6 – 21-15-9 (Time) 8 deadlifts 7 hang power cleans 6 power snatches 8 pistols (alternating legs 4 + [...]

Thursday 10-23-2014

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IRONWOOD CrossFit – CrossFit Happy Birthday Sandy & Trenton! Warm-up OHS (No Measure) 400m Jog -then- 3 rounds 10 Air Squats :20 Squat hold 8 Spiderman 4 Walk out/Push-up/Walk-in Metcon MFFL WOD 7 (Weight) 7 MINUTE TIME CAP – Two Heats 20 Double Unders 5 Overhead squats SCALED: 80 Single Unders Athlete can have 3 [...]

TRACETOBER 22

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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 Metcon MFFL WOD 5 (AMRAP – Reps) 3 MINUTE AMRAP Back Squats (racked) Men ^-49 and Women ^-49 155/105 Men 50-59 and Women 50-59 135/85 Men [...]

Tuesday 10-21-2014

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IRONWOOD CrossFit – CrossFit Tracetober 21! Happy 40th birthday Ingrid! Warm-up Power Clean (No Measure) 400m jog -then- 2 Rounds of: 10 Good Mornings 10 Passthroughs 10 Spider-Man -then- Power Clean Technique21 BURPEES – TOGETHER Metcon Grace (Time) For Time: 30 Clean and Jerks, 135# / 95#MFFL WOD 1 Men and Women ^-49 135/95 Men [...]

Monday 10-20-2014

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IRONWOOD CrossFit – CrossFit Tracetober 20TH! Warm-up 2:00 – DU/GM/Pass/Spider/Circles/Stretch (No Measure) 2:00 Double or Single Unders -then- 2 Rounds of: 10 Good Mornings 10 Pass Throughs 10 Spiderman -then- 10 Arm circles all directions :30 Shoulder Stretch each side20 BURPEES – TOGETHER Metcon MFFL WOD 4 (Time) Row 1,000 meters Then 5 rounds of: [...]

 
  • Friday 10-24-2014IRONWOOD CrossFit – CrossFitHappy birthday Stefan Brandi & Mike C.Warm-upPower [...]
  • Thursday 10-23-2014IRONWOOD CrossFit – CrossFitHappy Birthday Sandy & Trenton!Warm-upOHS (No Measure)400m [...]
  • TRACETOBER 22IRONWOOD CrossFit – CrossFitWarm-upBack Squat (No Measure)400m -then- 2 rounds [...]
  • Tuesday 10-21-2014IRONWOOD CrossFit – CrossFitTracetober 21! Happy 40th birthday Ingrid!Warm-upPower Clean [...]