Tuesday 9-1-2015

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IRONWOOD CrossFit – CrossFit Happy birthday Sherrie & Leslie! Warm-up 600m Jog/GM/Pass/Sq/Spider/Push/HSHold (No Measure) 600m Jog -then- 10 Good Mornings 10 Passthroughs 10 Squats 10 Spiderman 10 STRICT Push-Ups 1:00 Accumulative Handstand Hold Metcon Bradley (Time) 10 Rounds for time of: 100m Sprint 10 Pull-ups 100m Sprint 10 Burpees Rest 30 secondsIn honor of U.S. […]

Monday 8-31-2015

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IRONWOOD CrossFit – CrossFit Happy Birthday BETH, HERB & KEITH! 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 S2O-WBS-WBSitUps (AMRAP – Rounds and Reps) In teams of three, alternate to complete as […]

2015 Hotshot 19 Memorial WOD

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Saturday over 70 ICF athletes headed to Prescott to participate in the 3rd annual Hotshots 19 Memorial WOD. ¬†With ages from 14 to 67 ICF represented and represented well. ¬†Thanks to your participation you raised close to $4,000 for their fundraiser. ICF athletes – I am blown away by your incredible form. Your coaches at […]

Friday 8-28-2015

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IRONWOOD CrossFit – CrossFit Happy birthday Tracey! Warm-up Overhead Squat (No Measure) 2:00 Double Unders 10 Good Mornings 10 Passthroughs 10 Squats -then- PVC Overhead Squat Technique Weightlifting Overhead Squat TECHNIQUE OVER WEIGHTS 5 Sets of: 1 Snatch Push Press + 3 Overhead Squats Rest as needed. Light or no weights. *Hotshots19 athletes – work […]

Thursday 8-27-2015

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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 Birthday – TEAMS (AMRAP – Reps) In teams of 4: […]

 
  • Tuesday 9-1-2015IRONWOOD CrossFit – CrossFitHappy birthday Sherrie & Leslie!Warm-up600m Jog/GM/Pass/Sq/Spider/Push/HSHold (No [...]
  • Monday 8-31-2015IRONWOOD CrossFit – CrossFitHappy Birthday BETH HERB & KEITH!Warm-up400/500/du-Squats/Spider/Walkout/HSH (No [...]
  • 2015 Hotshot 19 Memorial WODSaturday over 70 ICF athletes headed to Prescott to participate [...]
  • Friday 8-28-2015IRONWOOD CrossFit – CrossFitHappy birthday Tracey!Warm-upOverhead Squat (No Measure)2:00 Double [...]