WOD 09/18/2017

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AnnouncementsKettlebell Specialty Course Wednesdays and Fridays at 6:30 am starts 9/20/17IronFire Athletics, Home of CrossFit Poway - Workout of the DayWarm-upWarm-up (No Measure)20 reps each - KB Russian swing - KB Windmill (10/10) - KB Clean + Press (10/10) - DBL KB Outside Leg Swing (narrow stance)Workout 1 - FitnessMetcon…

WOD 09/15/2017

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AnnouncementsKettlebell Specialty Course Wednesdays and Fridays at 6:30 am starts 9/20/17IronFire Athletics, Home of CrossFit Poway - Workout of the DayWarm-upWarm-up (No Measure)3 rounds: 7 SN Deadlift 7 Hang Muscle Snatches 7 OHS 7 Good MorningsSkill / StrengthHang Power Snatch (12 x 2)EMOMWorkout 1 - FitnessMetcon (AMRAP - Rounds and…

WOD 09/14/2017

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AnnouncementsKettlebell Specialty Course Wednesdays and Fridays at 6:30 am starts 9/20/17IronFire Athletics, Home of CrossFit Poway - Workout of the DayWarm-upWarm-up (No Measure)-460m Med ball run (recommended 20m/14w) -T Spine Mob 2:00 -45# Hang Power Snatch, 20 beautiful repsSkill / StrengthWarm-up (No Measure)Gymnastics AMRAP 10:00 2 Muscle -ups 4 HSPUuse…

WOD 09/13/2017

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AnnouncementsKettlebell Specialty Course Wednesdays and Fridays at 6:30 am starts 9/20/17IronFire Athletics, Home of CrossFit Poway - Workout of the DayWarm-upWarm-up (No Measure)3 rounds: 1:00 Dot Drill 10 Bridge-ups 1:00 PancakeWorkout 1 - Fitness5k Row (Time)Max Effort 5k RowWorkout 2 - Performance5k Run (Time)Max Effort 5k RunSkill / StrengthBench Press…

WOD 09/12/2017

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AnnouncementsKettlebell Specialty Course Wednesdays and Fridays at 6:30 am starts 9/20/17IronFire Athletics, Home of CrossFit Poway - Workout of the DayWarm-upWarm-up (No Measure)- 10 reps each for 3 rounds: SN Deadlift Hang Muscle SN OHS - 90/side Samson - 30 steps Long & Slow Walking LungeSkill / StrengthWarm-up (No Measure)Gymnastics…

WOD 09/11/2017

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IronFire Athletics, Home of CrossFit Poway - Workout of the DayWarm-upWarm-up (No Measure)10 reps each: Power swings Russian Swings American Swings L Snatch R Snatch L Clean R Clean L Front Squat R Front Squat -30 seconds jumping jacks between each exerciseWorkout 1 - FitnessMetcon (Time)3 rounds for time: Bike…

WOD 09/07/2017

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IronFire Athletics, Home of CrossFit Poway - Workout of the DayWarm-upWarm-up (No Measure)-20 Ring rows -20 Air Squats -20 Box assisted pull-ups -20 T PlanksSkill / StrengthWarm-up (No Measure)Gymnastics Max reps Muscle-up (ring) 3 sets NFT: 5 L Chin-up 10 Ring Push-upsWorkout 1 - FitnessMetcon (Time)25-20-15-10-5 reps Squat thrusts 10-8-6-4-2…