Tuesday 5-26-2015

Posted · Add Comment

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 Two heats, 1 athlete/1 judge This workout is a couplet for time. Athlete will complete 50 Kettle Bell Swings and 50 Box Jumps with a […]

Memorial Day Murph

Posted · Add Comment

IRONWOOD CrossFit – CrossFit MURPH “THE PROTECTOR” LT. Michael P. Murphy United States Navy (SEAL) May 7, 1976 – June 28, 2005 LT. Michael P. Murphy (SEAL) was the officer-in-charge of a four-man SEAL element in support of Operation Red Wings, tasked with finding a key anti-coalition militia commander near Asadabad, Afghanistan. Shortly after inserting […]

Saturday 5-23-2015

Posted · Add Comment

IRONWOOD CrossFit – CrossFit 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 Partner . . (AMRAP – Rounds and Reps)

Friday 5-22-2015

Posted · Add Comment

IRONWOOD CrossFit – CrossFit Warm-up 400m/GM/Pass/Spider/Super/HSHold (No Measure) 400m Jog -then- 2 Rounds: 10 Good Mornings 10 Passthroughs 8 Spiderman 8 Superman :30 Handstand Holds Metcon Chipping (Time)

Thursday 5-21-2015

Posted · Add Comment

IRONWOOD CrossFit – CrossFit LURONG CHALLENGE WOD! Warm-up 2:00 DU/Sq/Jumping/Push/Sit (No Measure) 2 Rounds of: 2:00 Double Unders 10 Squats 10 Jumping Squats 10 Push-Ups 10 Sit-Ups -then- 1:00 Plank :30 Right Side Plank :30 Left Side Plank Metcon 2 Heats, 1 athlete, 1 judge Time Cap 7:00 The workout is a timed workout consisting […]

 
  • Tuesday 5-26-2015IRONWOOD CrossFit – CrossFitWarm-up400/500-GM/Pass/Sq/Spider/Walkout (No Measure)400m run/500m row -then- 2 [...]
  • Memorial Day MurphIRONWOOD CrossFit – CrossFitMURPH “THE PROTECTOR” LT. Michael P. Murphy [...]
  • Saturday 5-23-2015IRONWOOD CrossFit – CrossFitWarm-up600m Jog/GM/Pass/Sq/Spider/Push/HSHold (No Measure)600m Jog -then- 10 [...]
  • Friday 5-22-2015IRONWOOD CrossFit – CrossFitWarm-up400m/GM/Pass/Spider/Super/HSHold (No Measure)400m Jog -then- 2 Rounds: [...]