WOD 07/15/2017

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IronFire Athletics, Home of CrossFit Poway - Workout of the DayWarm-upWarm-up (No Measure)3 rounds of Rowling *Burpees for the amount over and underTeam WorkoutMetcon (AMRAP - Reps)Partner A: Run 460 with 20lb vest Partner B: 45# Thruster Partner C: Pull-ups Partner D: Bike calorieA runs, others Max reps. Rotate when…

WOD 07/14/2017

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IronFire Athletics, Home of CrossFit Poway - Workout of the DayWarm-upWarm-up (No Measure)-“Tabata” Squats 4 rounds -2:00 Kneeling Plantar Flexion -30 reps Standing Calf Raise (weighted) -Max Bike Cals 15 secondsMax Assault Bike Cals in 15 seconds (Calories)Workout 1 - FitnessMetcon (Time)30-20-10 reps for time: Box Step-up (24/20) Abmat Sit-upsWorkout…

WOD 07/13/2017

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IronFire Athletics, Home of CrossFit Poway - Workout of the DayWarm-upWarm-up (No Measure)3 rounds: 1:00 Dot Drill 10 Bridge-ups 1:00 PancakeBridge up PancakeSkill / StrengthWarm-up (No Measure)15 Sets of: Grip Complex - Overhand, Underhand, Eagle GripWorkout 1 - FitnessMetcon (AMRAP - Rounds and Reps)AMRAP 10:00 5 DB Push Press (35m…

WOD 07/12/2017

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IronFire Athletics, Home of CrossFit Poway - Workout of the DayWarm-upWarm-up (No Measure)-Bearcrawl tag or race 2:00 -60 seconds per side Samson Stretch -20 reps Good Morning -20 reps HPSWorkout 1 - FitnessMetcon (Time)50-30-20 reps for time: KB Deadlift, 70m 53w Push-upWorkout 2 - PerformanceDiane (Time)21-15-9 Deadlifts, 225# / 155#…

WOD 07/11/2017

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IronFire Athletics, Home of CrossFit Poway - Workout of the DayWarm-upWarm-up (No Measure)-Row 500m -Calf mash or stretch -Pose tech -Run 460mSkill / StrengthWarm-up (No Measure)3 rds. NFT 1:00 Chest to wall Handstand (or plank hold) 1:00 L-Sit Hold 1:00 Isometric Squat Hold (stay tight in the bottom)Workout 1 -…

Monday 07/10/2017

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IronFire Athletics, Home of CrossFit Poway - Workout of the DayWarm-upWarm-up (No Measure)3 rounds: 7 SN Pulls 7 Hang Muscle SN 7 Power SN 7 Good MorningsSkill / StrengthPower Snatch (3-3-3)Workout 1 - FitnessMetcon (Time)For time: 75 reps KB Snatch, 35m 26w (compare to 6/1/2017)*alternate arms however you want. -----…

Friday 07/07/2017

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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 PressesSkill / StrengthDeadlift (1-1-1-1-1)score your heaviest singleWorkout 1 - FitnessMetcon (Time)5 rounds for time: 5 DB Stiff-legged Deadlifts (50/35) 10 Squat thrustsWorkout 2 -…

WOD 07/05/2017

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IronFire Athletics, Home of CrossFit Poway - Workout of the DayWarm-upWarm-up (No Measure)-Row 500m or Run 460m -OH Mobility -Free Handstand practiceSkill / StrengthPush Jerk (3 RM)Workout 1 - FitnessMetcon (AMRAP - Reps)AMRAP 4:00 8 DB Snatch (35/25) 12 Sit-ups -rest 90 sec- AMRAP 4:00 8 Ring Push-ups 12 Single…