WOD 08/03/2017

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IronFire Athletics, Home of CrossFit Poway - Workout of the DayWarm-upWarm-up (No Measure)-Pose drills -460m run -20 Pull-upsSkill / StrengthWarm-up (No Measure)Gymnastics 5 rounds NFT 10 False Grip Ring Row 10 Strict Ring Dip (scale:banded) 5 KTE or Tuck Up lower To L-HangWorkout 1 - FitnessMetcon (AMRAP - Rounds and…

WOD 08/01/2017

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IronFire Athletics, Home of CrossFit Poway - Workout of the DayWarm-upWarm-up (No Measure)3 rounds -5 False grip PU or Ring rows -:30 Bottom of dip stretch 10 Hollow rocksSkill / StrengthWarm-up (No Measure)Gymnastics 5 rounds NFT 10 Ring Push-ups 15 Superman Rocks 30 Double unders*elevate feet for ring pu if…

WOD 07/31/2017

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IronFire Athletics, Home of CrossFit Poway - Workout of the DayWarm-upWarm-up (No Measure)3 rounds: 7 Clean Pulls 7 Hang Muscle Cleans 7 Front Squats 7 Push PressesWorkout 1 - FitnessMetcon (Time)5 rounds for time: 10 DB Thrusters (25/15) 10 Ring rows 10 Box Push-ups 10 Air Squats----- [RX+] regular push-upsWorkout…

WOD 07/29/2017

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IronFire Athletics, Home of CrossFit Poway - Workout of the DayWarm-upOutside Trainer-led WarmupMetconMetcon (Time)Partner WOD for time: 2 rounds of: 400m Overhead DB Carry (53/35) 40 Deadlift-Clean-Push Press (135/95) 20 Synchronized Burpees *alternate overhead carry every 100m.Skill / StrengthBarbell Seated Shoulder Press (3-3-3)

WOD 07/28/2017

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IronFire Athletics, Home of CrossFit Poway - Workout of the DayWarm-upWarm-up (No Measure)Rowing warm-up -2:00 @ 18spm -rest 2:00 -1:30 @ 27 spm -rest 2:00 -1:00 @ 36 spmWorkout 1 - FitnessMetcon (Time)Bike 6 miles for timeWorkout 2 - PerformanceMetcon (Time)3 rounds for time: Row 500 meters Rest 2:00Skill /…