Saturday 4-18-2015

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IRONWOOD CrossFit – CrossFit Warm-up 600/Sq/JSq/Spider/Push (No Measure) 600m Run -then- 2 Rounds of: 10 Squats 10 Jumping Squats 4 Spiderman 4 Spiderman with Elbow touch 4 Push-Ups Metcon Metcon (Time) In teams of two, with only one partner working at any time, complete: 150 Wall Ball Shots 20/14 lbs 1200 Meter Relay Run with […]

Friday 4-17-2015

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IRONWOOD CrossFit – CrossFit Warm-up 400/500/du-Squats/Spider/Walkout/HSH (No Measure) 400m Run/500m Row/2:00 Doubles -then- 2 Rounds of 10 Squats 6 Spiderman 4 Spiderman with elbow touch 6 Walk out/push up/walk in :30 Sec. Handstand Hold Metcon 3-8:00 AMRAP Row/HSPU/Thr-DU/HRPU/Pull-Box/T2B/Dip (3 Rounds for reps) Complete as many reps as possible in 8 minutes of: Row 250 Meters […]

Thursday 4-16-2015

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IRONWOOD CrossFit – CrossFit Happy birthday Alex! 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 Weightlifting Shoulder Press Five sets of: 4 Shoulder Press Rest 90 seconds […]

Wednesday 4-15-2015

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IRONWOOD CrossFit – CrossFit FILE YOUR TAXES! Happy birthday Sam! Warm-up Front Squats (No Measure) 400m Run -then- 2 rounds of: 10 Good Mornings 10 Passthroughs 10 Squats 10 Spiderman -then- :30 Each Leg Pigeon Stretch 1:00 Each Arm Purple Band Stretch Weightlifting Front Squat Every 2 minutes, for 16 minutes (8 sets): Front Squat […]

Tuesday 4-14-2015

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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 Weightlifting Push Press Take 10-15 minutes and build to a heavy 3 Rep Push Press […]

 
  • Saturday 4-18-2015IRONWOOD CrossFit – CrossFitWarm-up600/Sq/JSq/Spider/Push (No Measure)600m Run -then- 2 Rounds [...]
  • Friday 4-17-2015IRONWOOD CrossFit – CrossFitWarm-up400/500/du-Squats/Spider/Walkout/HSH (No Measure)400m Run/500m Row/2:00 Doubles -then- [...]
  • Thursday 4-16-2015IRONWOOD CrossFit – CrossFitHappy birthday Alex!Warm-upShoulder Press (No Measure)2:00 Single [...]
  • Wednesday 4-15-2015IRONWOOD CrossFit – CrossFitFILE YOUR TAXES! Happy birthday Sam!Warm-upFront Squats [...]