WOD 08/18/2017

By: 0

IronFire Athletics, Home of CrossFit Poway - Workout of the DayWarm-upWarm-up (No Measure)3 rounds: 7 SN Pulls 7 Hang Muscle SN 7 OHS 7 Power SNSkill / StrengthPower Snatch (1-1-1-1)Workout 1 - FitnessMetcon (Time)5 rounds for time: 10 Jumping Pull-ups 10 Jumping Ring dips----- [RX+] regular pull-upsWorkout 2 - PerformanceMetcon…

WOD 08/17/2017

By: 0

IronFire Athletics, Home of CrossFit Poway - Workout of the DayWarm-upWarm-up (No Measure)-90 seconds/side Samson -30 PVC OHS -10 Bridge-upsSkill / StrengthWarm-up (No Measure)Gymnastics 4 rounds NFT Handstand Lower To Headstand x 5 Support Lower to False Grip Hang x 5Workout 1 - FitnessMetcon (Time)2 rounds for time: 60 Single…

WOD 08/16/2017

By: 0

IronFire Athletics, Home of CrossFit Poway - Workout of the DayWarm-upWarm-up (No Measure)-PVC Pass throughs 2:00 -Kneeling plantar flexion 2:00 -30 Calf raises -Row 500mSkill / StrengthBench Press (3 x 3)Workout 1 - FitnessMetcon (AMRAP - Rounds and Reps)AMRAP 20:00 20 Ring Push-ups 20 Lunges 20 Rower cals 20 Assault…

WOD 08//2017

By: 0

IronFire Athletics, Home of CrossFit Poway - Workout of the DayWarm-upWarm-up (No Measure)3 rounds: 7 Muscle Cleans 7 Front Squats 7 Push Press 7 ThrustersSkill / StrengthThruster (2-2-2)Workout 1 - FitnessMetcon (AMRAP - Rounds and Reps)AMRAP 10:00 10 KB swings 10 Goblet Squats 10 Goblet Push Press (35/26)----- [RX+] 53/35Workout…

WOD 08/11/2017

By: 0

IronFire Athletics, Home of CrossFit Poway - Workout of the DayWarm-upWarm-up (No Measure)-Pose drills -460m run -20 Pull-upsWorkout 1 - FitnessMetcon (Time)For time: Bike 2 miles Row 1,000 metersWorkout 2 - PerformanceMetcon (Time)For time: Row 1,000 meters Run 800 metersSkill / StrengthDeadlift (3 x 5)Cooldown

WOD 08/10/2017

By: 0

IronFire Athletics, Home of CrossFit Poway - Workout of the DayWarm-upWarm-up (No Measure)2 rounds 10 Roll to Pike Stretch 10 Roll to Pancake 20 PVC Pass ThroughsSkill / StrengthWarm-up (No Measure)Gymnastics 5:00 of Handstand Work -Tripod -Frog to Tripod -Frog to Headstand -Headstand to Handstand then, 20 Wall Climb to…