Wednesday 7-1-2015

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IRONWOOD CrossFit – CrossFit Warm-up Squat Clean (No Measure) 400m Run -then- 2 Rounds of: 10 Good Mornings 10 Pass Throughs 10 Squats 10 Spiderman -then- 2:00 Each Leg Couch Stretch Weightlifting Squat Clean Every two minutes, for 12 minutes: Power Clean + Squat Clean *technique is priority! Metcon Pick ONE Metcon. Front Squats are […]

Tuesday 6-30-2015

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IRONWOOD CrossFit – CrossFit Happy birthday Laura S. Warm-up Chan Warm-Up (No Measure) 25 Jumping Jacks 10 Top Jumping Jacks 4 each leg – long lunge, elbow touch and twist 6 each leg – single leg lateral lunge Hamstring stretch, heel of palm walk out 5 push-ups, walk in stretch. Repeat for 4, 3, 2, […]

Monday 6-29-2015

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IRONWOOD CrossFit – CrossFit Warm-up 400/500-GM/Pass/Sq/Spider/Walkout (No Measure) 400m run/500m row -then- 2 Rounds of: 10 Good Mornings 10 Pass throughs 10 Squats 8 Spiderman 6 Walk out-pushup-walk in Metcon OPERATION REDWING KIAs- On June 28, 2005, three of four SEALS on the ground (Murphy, Dietz, Axelson) were killed during combat operations in support of […]

Granite Games 15.2

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IRONWOOD CrossFit – CrossFit Happy birthday Jeff Davis! 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 Granite Games 2A – Part […]

Thursday 6-25-2015

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IRONWOOD CrossFit – CrossFit Warm-up Dynamic Warm-up (No Measure) 400m Run/500M Row/2:00 Jump -then- 10 Passthroughs 10 Good Mornings 10 Arm Circles Front and Back 10 Leg swings forward and backward 10 Spiderman 10 Inchworms 10 Kossack Metcon Partners 46’s (AMRAP – Rounds and Reps) Partners split reps evenly to complete as many rounds and […]

 
  • Wednesday 7-1-2015IRONWOOD CrossFit – CrossFitWarm-upSquat Clean (No Measure)400m Run -then- 2 [...]
  • Tuesday 6-30-2015IRONWOOD CrossFit – CrossFitHappy birthday Laura S.Warm-upChan Warm-Up (No Measure)25 [...]
  • Monday 6-29-2015IRONWOOD CrossFit – CrossFitWarm-up400/500-GM/Pass/Sq/Spider/Walkout (No Measure)400m run/500m row -then- 2 [...]
  • Granite Games 15.2IRONWOOD CrossFit – CrossFitHappy birthday Jeff Davis!Warm-upGround 2 Overhead (No [...]