WOD 11/1/2017

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IronFire Athletics, Home of CrossFit Poway - Workout of the DayWarm-up(15:00)Warm-up (No Measure)3 rounds: Deadlift x 5 Hang Muscle Clean x 5 Front Squat x 5 Push Press x 5 Back Squat x 5 Good Morning x 5 Then, 3 x Sprint 10 yds.BenchmarkThe CrossFit Total (Total Weight)Cooldown(10:00)Warm-up (No Measure)Walk…

WOD 11/16/2017

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IronFire Athletics, Home of CrossFit Poway - Workout of the DayWarm-up(10:00)Warm-up (No Measure)Run 460 meters Samson 30 sec/side Bottom squat stretch 2:00 Hang for 1:00Skill / Strength(10:00)Warm-up (No Measure)Gymnastics 3 sets NFT 10 Candlesticks 15 Hollow rocks 15 Superman rocks Max Handstand holdWorkout 1 - FitnessMetcon (Time)For time: Bike 1…

WOD 11/15/2017

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IronFire Athletics, Home of CrossFit Poway - Workout of the DayWarm-up(10:00)Warm-up (No Measure)3 rounds 10 ft. Handstand walk (or partner wheelbarrow) DB Press x 10 10 Ring rowsSkill / Strength(15:00)Warm-up (No Measure)Gymnastics 3 sets NFT 5 HSPU 3 Ring Muscle upsWorkout 1 - FitnessMetcon (Time)5 rounds for time: 20 Box…

WOD 11/14/2017

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IronFire Athletics, Home of CrossFit Poway - Workout of the DayWarm-up(10:00)Warm-up (No Measure)Run 400 meters Child’s Pose 2:00 10 Kip swings 10 Dips 5 Pull-upsSkill / Strength(10:00)Shoulder Press (40% x 5 - 50% x 5 - 60% x 5)rest 2:00 between setsWorkout 1 - FitnessMetcon (Time)3 rounds for time: Row…

WOD 11/09/2017

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IronFire Athletics, Home of CrossFit Poway - Workout of the DayWarm-up(10:00)Warm-up (No Measure)Child’s pose 2:00 10 Bridge-ups 20 Hollow rocksSkill / Strength(15:00)Warm-up (No Measure)Gymnastics 2 sets NFT 30 PVC Pass Throughs 10 Planche Push ups 3 Skin the cats with :10 holdWorkout 1 - FitnessMetcon (Time)3 rounds for time: Row…

WOD 11/08/2017

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IronFire Athletics, Home of CrossFit Poway - Workout of the DayWarm-up(10:00)Warm-up (No Measure)PVC Pass throughs 2:00 Kneeling plantar flexion 2:00 30 Calf raises Row 500mSkill / Strength(10:00)Shoulder Press (70% x 2 - 80% x 2 - 90% x 2)rest 2:00 between setsWorkout 1 - FitnessMetcon (AMRAP - Rounds and Reps)AMRAP…