ZellerZoo Partner WOD

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IRONWOOD CrossFit – CrossFit Happy Birthday to Coaches Jason & Janelle Zeller! 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 ZELLERZOO 36 […]

Saturday 12-20-2014

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IRONWOOD CrossFit – CrossFit 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 ALL: Metcon (AMRAP – Rounds and Reps) In teams of […]

Friday 12-19-2014

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IRONWOOD CrossFit – CrossFit “The magic is in the movement, the art is in the programming, the science is in the explanation, and the fun is in the community.” – Greg Glassman Warm-up Front Squats (No Measure) 400m Run -then- 2 rounds of: 10 Good Mornings 10 Passthroughs 10 Squats 10 Spiderman -then- :30 Each […]

Thursday 12-18-2014

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IRONWOOD CrossFit – CrossFit Happy Birthday Lisa, Sarah & Coach Jason! Warm-up Toms Warm-Up (No Measure) **Must grunt and groan the entire time 400m jog – make sure to run down the ramp against the daily request by your coach not to. Spin the PVC pipe around your head a few times instead of pass […]

Wednesday 12-17-2014

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IRONWOOD CrossFit – CrossFit Happy Birthday Alisha & Amy C! Warm-up Ground 2 Overhead (No Measure) 400m/500m/2:00 Double/Single Unders -Then- 2 Rounds of: 10 Pass throughs 10 Hang Clean 10 Shoulder Press 5 Push-Ups -Then- :30 each side shoulder stretch :30 Lat Stretch 10 Arm circles all directions Weightlifting Ground 2 Overhead Metcon ALL: Metcon […]

 
  • ZellerZoo Partner WODIRONWOOD CrossFit – CrossFitHappy Birthday to Coaches Jason & Janelle [...]
  • Saturday 12-20-2014IRONWOOD CrossFit – CrossFitWarm-upPartner Wall Ball Warmup (No Measure)20 Wall [...]
  • Friday 12-19-2014IRONWOOD CrossFit – CrossFit“The magic is in the movement the [...]
  • Thursday 12-18-2014IRONWOOD CrossFit – CrossFitHappy Birthday Lisa Sarah & Coach Jason!Warm-upToms [...]