WOD 10/14/2017

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IronFire Athletics, Home of CrossFit Poway - Workout of the DayWarm-up1min Circles then 3 rounds NFT: 20 Walking Lunges 10 Doubleunders 5 Push upsMetconMetcon (Time)Partner WOD for time: 200 Double Unders then: 10 rounds for time alternating: 20 Air Squats 10 1-Arm KB Snatches (53/35) Patner A: Holds Floor Press…

WOD 10/13/2017

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IronFire Athletics, Home of CrossFit Poway - Workout of the DayWarm-upWarm-up (No Measure)3 rounds: 10 KB Russian Swings 10 Push-ups 10 Air Squats 10 Sit-upsWorkout 1 - FitnessMetcon (Time)Tabata KB “Grace” :20 work / :10 rest DBL KB Clean and Jerk, 30 reps for time----- post weight to commentsWorkout 2…

WOD 10/12/2017

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IronFire Athletics, Home of CrossFit Poway - Workout of the DayWarm-upWarm-up (No Measure)Pigeon pose 1:00/side 20 steps Walking Lunge 20 ft. Handstand Walk or BearcrawlSkill / StrengthWarm-up (No Measure)Gymnastics 3 sets NFT 10 Wall walks 15 Chest-to-bar Chin-ups 15 V-upsWorkout 1 - FitnessMetcon (Time)3 rounds for time: Hill run 21…

WOD 10/11/2017

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IronFire Athletics, Home of CrossFit Poway - Workout of the DayWarm-upWarm-up (No Measure)460m run 10 Strict Pull-ups 200m High Knee SkipWorkout 1 - FitnessMetcon (AMRAP - Reps)AMRAP 15:00 200m DB Suitcase Carry (35/25) 20 Air Squats *score total air squats------ [RX+] NoneWorkout 2 - PerformanceMetcon (AMRAP - Reps)AMRAP 15:00 200m…

WOD 10/09/2017

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IronFire Athletics, Home of CrossFit Poway - Workout of the DayWarm-upWarm-up (No Measure)Samson stretch 90 seconds/side 30 PVC Pass Throughs 20 PVC OHS 10 Bridge-upsWorkout 1 - FitnessMetcon (AMRAP - Rounds and Reps)AMRAP 11:00 Row 22 calories 11 reps/side Single DB Push Press (25/15)Workout 2 - PerformanceMetcon (AMRAP - Reps)4…

WOD 10/07/2017

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IronFire Athletics, Home of CrossFit Poway - Workout of the DayWarm-up1:00 Bent Row 1:00 Strict Press 1:00 Push Press 1:00 Behind the Neck Push Press 1:00 Bottom of the Squat HoldMetconMetcon (Time)PARTNER WOD FOR TIME: 60 DB Thrusters (35/25) 40 Synchronized Burpees 200M KB Farmers Walk (70/53) 100 cal row…

WOD 10/05/2017

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IronFire Athletics, Home of CrossFit Poway - Workout of the DayWarm-upWarm-up (No Measure)-Row 500 meters -Lat/tri roll or stretch -20 reps Bent row -20 reps Hang Muscle SnatchSkill / StrengthWarm-up (No Measure)Gymnastics 10:00 Max Ring MU or 30 reps for time30 Muscle-Ups (Time)30 muscle-ups for timeWorkout 1 - FitnessMetcon (AMRAP…