Wednesday 10-1-2014

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IRONWOOD CrossFit – CrossFit Tracetober 1 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 leg1 Burpee Weightlifting Back Squat Bent Over Row Five sets of: 5 Back Squats (:03) Rest 60 seconds 10 Each Arm Single-Arm Dumbbell Row (:02) [...]

Tuesday 9-30-2014

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IRONWOOD CrossFit – CrossFit Warm-up Coach Dustin’s Choice (No Measure) Weightlifting Hang Power Snatch Every Minute on the Minute for 5 Minutes complete the following: 2 Hang Power Snatch Hang Snatch Every Minute on the Minute for 5 Minutes complete the following: 2 Hang Snatch Power Snatch Every Minute on the Minute for 5 Minutes [...]

Monday 9-20-2014

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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 Handstand Push-ups 15 Deadlifts (:02) Rest 15-20 seconds Handstand Push-Ups x Max Reps Rest 2 minutes 10 Deadlifts (:02) Rest 15-20 seconds Handstand Push-Ups x Max Reps Rest [...]

Saturday 9-27-2014

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IRONWOOD CrossFit – CrossFit Warm-up 400/Sq/jumping/Spider/Push (No Measure) 400m Jog -then- 3 Rounds of: 5 Squats 5 Jumping Squats 4 Spiderman 4 Strict Push-Ups Metcon Teams 2-Burpee/BJO/Goblet (AMRAP – Rounds and Reps) In teams of two, alternate rounds to complete as many rounds and reps as possible in 18 minutes of: 5 Burpees 7 Box [...]

Friday 9-26-2014

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IRONWOOD CrossFit – CrossFit Warm-up Squat Clean & Jerk (No Measure) 400m Jog -then- 2 Rounds of: 10 Good Mornings 10 Pass Throughs 10 Squats 10 Push-Ups Weightlifting Clean and Jerk Take 15 minutes and build to a heavy Power Clean and Jerk. Metcon PICK ONE METCON. Ground 2 Overhead. Or Man-Makers. Not both. 30 [...]

 
  • Wednesday 10-1-2014IRONWOOD CrossFit – CrossFitTracetober 1Warm-upBack Squat (No Measure)400m -then- 2 [...]
  • Tuesday 9-30-2014IRONWOOD CrossFit – CrossFitWarm-upCoach Dustin’s Choice (No Measure)WeightliftingHang Power SnatchEvery [...]
  • Monday 9-20-2014IRONWOOD CrossFit – CrossFitWarm-upWarm-Up – Deadlifts (No Measure)400m Jog -then- [...]
  • Saturday 9-27-2014IRONWOOD CrossFit – CrossFitWarm-up400/Sq/jumping/Spider/Push (No Measure)400m Jog -then- 3 Rounds [...]