WOD 10/03/2017

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IronFire Athletics, Home of CrossFit Poway - Workout of the DayWarm-upWarm-up (No Measure)10 reps each Clean Pull Hang Muscle Clean Power Clean Front Squat 1:00 Dip stretchSkill / StrengthWarm-up (No Measure)Gymnastics 4 sets NFT 10 Ice cream makers 10 Ring Rows 10 Seated Box jumpsWorkout 1 - FitnessMetcon (Time)For time:…

WOD 10/02/2017

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IronFire Athletics, Home of CrossFit Poway - Workout of the DayWarm-upWarm-up (No Measure)10 Power jumps 30 sec/side calf wall stretch 20 Good Mornings 30 seconds/side pigeon 10 Jumping Squats Couch Stretch 1:00/side 10 Back SquatsSkill / StrengthBack Squat (1-1-1-1-1)score your heaviest singleWorkout 1 - Fitness2k Row (Time)Max Effort 2k RowWorkout…

WOD 09/29/2017

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IronFire Athletics, Home of CrossFit Poway - Workout of the DayWarm-upWarm-up (No Measure)3:00 Jump rope 3:00 Plank 3:00 S2S hurdle hopsWorkout 1 - FitnessMetcon (AMRAP - Rounds and Reps)AMRAP 7:00 20 Single unders 20 Ring Push-ups 20 Power jumps 20 Ring rows----- [RX+] 10 DU per roundWorkout 2 - PerformanceMetcon…

WOD 09/28/2017

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IronFire Athletics, Home of CrossFit Poway - Workout of the DayWarm-upWarm-up (No Measure)3 x 30 seconds German Hang 10 Hanging tucks 3 Forward rollsSkill / StrengthWarm-up (No Measure)Gymnastics 3 sets NFT: 20 PVC Dislocates 5 Skin the Cats, 5 second hold in bottomWorkout 1 - FitnessMetcon (Time)2 rounds for time:…

WOD 09/25/2017

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IronFire Athletics, Home of CrossFit Poway - Workout of the DayWarm-upWarm-up (No Measure)3 x Banded Lat stretch 30 seconds per side 10 Good Mornings 10 Push Jerks 10 Front SquatsSkill / StrengthFront Squat (2-2-2-2)score your heaviest setWorkout 1 - FitnessMetcon (AMRAP - Reps)AMRAP 14:00 Run 200 meters 14 DB Push…

WOD 09/23/2017

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IronFire Athletics, Home of CrossFit Poway - Workout of the DayWarm-up1:00 Power Jumps 2:00 Jump Rope 3:00 Mobility Work (Ankles/Shoulders/Hips)MetconPartner WOD (Time)Partner WOD For time: 200m Run 100 DB Overhead Lunges (25/15) 200m Run 50 Power Snatch (95/65) 200m Run 25 Man/Womanmakers (25/15) 200m RunSkill / StrengthMax Farmers Walk 50…