Monday 1-26-2015

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IRONWOOD CrossFit – CrossFit BIRTHDAY WOD DAY Emily, Dave, Krystal, Teresa, Jeff, Morgan, Jodie, Shawn & Shelly. Its been a busy 2 weeks of birthdays! Warm-up Partner Wall Ball Warmup (No Measure) 20 Wall Ball SQUAT Toss 10 Push-ups 20 Wall Ball Push Press Toss 10 Situps 20 Wall Ball Chest Level Toss 10 Squats […]

Saturday 1-24-2015

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IRONWOOD CrossFit – CrossFit 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 Pushups. Metcon Metcon […]

Benchmark Friday! 1-23-2015

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IRONWOOD CrossFit – CrossFit Warm-up 400/500-GM/Pass/Sq/Spider/Walkout (No Measure) 400m run/500m row -then- 2 Rounds of: 10 Good Mornings 10 Pass throughs 10 Squats 8 Spiderman 6 Walk out-pushup-walk in Metcon Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups1 Athlete/1 Judge – Must enforce standards for all movements. 12:00 Time Cap. Cash Out Metcon (AMRAP – […]

Thursday 1-22-2015

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IRONWOOD CrossFit – CrossFit Warm-up Shoulder Press (No Measure) 2:00 Single or Double Unders -Then- 2 Rounds of: 10 Pass throughs 10 STRICT Shoulder Presses 10 Spiderman 5 Push-Ups -Then- :30 each side shoulder stretch 10 Arm circles all directions Metcon 20AMRAP-pushpress/KBS (AMRAP – Reps) 20 Min (Alternating on the Minute – Push Press the […]

Wednesday 1-21-2015

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IRONWOOD CrossFit – CrossFit Happy Birthday Dave! Warm-up Junk Yard Dog (No Measure) Barbell Skill Complex – Snatch (No Measure) Perform 3 reps of each with an empty barbel Snatch-Grip RDL Snatch High Pull from Below Knee Muscle Snatch Overhead Squat Snatch Push press Drop Snatch Snatch Balance Hang Power Snatch Snatch from Below Knee […]

 
  • Monday 1-26-2015IRONWOOD CrossFit – CrossFitBIRTHDAY WOD DAY Emily Dave Krystal Teresa [...]
  • Saturday 1-24-2015IRONWOOD CrossFit – CrossFitWarm-upChan Warm-Up (No Measure)25 Jumping Jacks 10 [...]
  • Benchmark Friday! 1-23-2015IRONWOOD CrossFit – CrossFitWarm-up400/500-GM/Pass/Sq/Spider/Walkout (No Measure)400m run/500m row -then- 2 [...]
  • Thursday 1-22-2015IRONWOOD CrossFit – CrossFitWarm-upShoulder Press (No Measure)2:00 Single or Double [...]