WOD 07/27/2017

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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 / StrengthWarm-up (No Measure)Gymnastics 10:00 Skill Work: 5 Tri-Pod to Headstand 30 sec. Bridge hold 10 Sit-up to PancakeWorkout 1 - FitnessMetcon (AMRAP - Rounds…

WOD 07/26/2017

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IronFire Athletics, Home of CrossFit Poway - Workout of the DayWarm-upWarm-up (No Measure)3 rounds -KB Windmill, 5 per side -10 Ring rows -10 DB SquatsWorkout 1 - FitnessMetcon (AMRAP - Rounds and Reps)AMRAP 20:00 200m Farmers Walk (25/15) 10 Ring Push-ups 15 DB swings (25/15)------ [RX+] Sub regular push-upsWorkout 2…

WOD 07/25/2017

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IronFire Athletics, Home of CrossFit Poway - Workout of the DayWarm-upWarm-up (No Measure)-20 Front Squat -20 Push Press -20 Bent Row -20 Kip SwingSkill / StrengthWarm-up (No Measure)Gymnastics 4 rounds NFT: 10 False Grip Ring Chin Ups 1:00 Ring Support hold 10 Hanging TucksWorkout 1 - FitnessMetcon (AMRAP - Rounds…

WOD 07/20/2017

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IronFire Athletics, Home of CrossFit Poway - Workout of the DayWarm-upWarm-up (No Measure)-30 PVC Pass throughs -10 Bridge-ups -90 seconds/side SamsonBridge up Skill / StrengthWarm-up (No Measure)Gymnastics 5 rds NFT 10 Ring Push-ups 10 Candlestick to Hollow Vertical Jump 20 SupermanWorkout 1 - FitnessMetcon (Time)4 rounds for time: Row 300…

WOD 07/19/2017

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IronFire Athletics, Home of CrossFit Poway - Workout of the DayWarm-upWarm-up (No Measure)-Pose drills -460m run -20 Pull-upsWorkout 1 - FitnessMetcon (Time)For time: Bike 2 miles 25 Air Squats 25 DB Push Press (25/15) Row 1K 25 V-ups 25 Russian KB Swings, 53/35------ [RX+] 50 reps eachWorkout 2 - PerformanceMetcon…