Saturday 11-1-2014

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IRONWOOD CrossFit – CrossFit Happy November!! 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 20 Wall Ball Deep Squat Hold & Throw 10 Burpees Metcon Pushups/KBS/Squats/200M (AMRAP – Rounds and Reps) In teams [...]

Halloween 2014

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IRONWOOD CrossFit – CrossFit Halloween Partner WOD: Costumes are encouraged all for classes Warm-up Junk Yard Dog (No Measure) Metcon Create teams of 4. Half of the team does the Zombie WOD, the other half does the Defender WOD, then they switch. At the conclusion, all 4 team members should have done both WODS. Both [...]

Thursday 10-30-2014

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IRONWOOD CrossFit – CrossFit Happy birthday CJ! Warm-up Team up and get out rowers. You will warm up by doing the team row and push-ups! Metcon Team Row + Push-Ups (Time) Teams of 4: 6000m Row One athlete works at a time. Switch every 250m. Athletes must complete 12 Push-Ups before returning to the rower. [...]

Wednesday 10-29-2014

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IRONWOOD CrossFit – CrossFit Warm-up 400m-Squats/Spider/Push/Monkey/Lat/HSH (No Measure) 400m Jog -then- 2 Rounds of: 10 Wall Squats 10 Spiderman 5 Push-Ups :30 Monkey Hang :30 Lat Stretch :30 Handstand Hold Metcon 25 TIMES 2 (Time) Two rounds for time of: 25 Box Jumps 24/20″ 25 Pull-Ups 25 Kettle-bell Swings 53/35# 25 Walking Lunges 25 Knees [...]

Tuesday 10-28-2014

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IRONWOOD CrossFit – CrossFit Warm-up Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance 4. Snatch Balance without a dip 5. Snatch [...]

 
  • Saturday 11-1-2014IRONWOOD CrossFit – CrossFitHappy November!!Warm-upPartner Wall Ball Warmup (No Measure)20 [...]
  • Halloween 2014IRONWOOD CrossFit – CrossFitHalloween Partner WOD: Costumes are encouraged all [...]
  • Thursday 10-30-2014IRONWOOD CrossFit – CrossFitHappy birthday CJ!Warm-upTeam up and get out [...]
  • Wednesday 10-29-2014IRONWOOD CrossFit – CrossFitWarm-up400m-Squats/Spider/Push/Monkey/Lat/HSH (No Measure)400m Jog -then- 2 Rounds [...]