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: [...]

Saturday 10-18-2014

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IRONWOOD CrossFit – CrossFit Tracetober 18 Warm-up Lunges/Spider/Super/PU/Burpees (No Measure) 400 Meter Jog -then- 2 Rounds of: 10 Lunges 8 Spiderman 6 Superman 4 Push-Ups 2 Burpees18 Burpees – TOGETHER Metcon Teams 3 Lunges/Burpees (AMRAP – Rounds and Reps) In teams of three, alternate to complete as many rounds and reps as possible in 20 [...]

Friday 10-17-2014

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IRONWOOD CrossFit – CrossFit Tracetober 17 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 leg17 BURPEES – TOGETHER Weightlifting Back Squat Metcon Teams 2 – G2O/T2B (AMRAP – Rounds and Reps) In teams of two, partners alternate rounds to [...]

 
  • 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 [...]
  • Monday 10-20-2014IRONWOOD CrossFit – CrossFitTracetober 20TH!Warm-up2:00 – DU/GM/Pass/Spider/Circles/Stretch (No Measure)2:00 Double [...]
  • Saturday 10-18-2014IRONWOOD CrossFit – CrossFitTracetober 18Warm-upLunges/Spider/Super/PU/Burpees (No Measure)400 Meter Jog -then- [...]