WOD 09/21/2017

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IronFire Athletics, Home of CrossFit Poway - Workout of the DayWarm-upWarm-up (No Measure)10:00 Agility Ladder Run 200 meters HurdlesSkill / StrengthWarm-up (No Measure)Gymnastics 3 sets of: 1:00 Straddle Split 1:00 R Split 1:00 L SplitWorkout 1 - FitnessMetcon (AMRAP - Rounds and Reps)AMRAP 10:00 5 Floor assisted Pull-ups (kids bar)…

WOD 09/20/2017

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IronFire Athletics, Home of CrossFit Poway - Workout of the DayWarm-upWarm-up (No Measure)3 rounds 7 Hang Muscle SN 7 OH Reverse Lunge 7 Good Morning 7 Front SquatSkill / StrengthOverhead Yoke Hold (Max weight 10 second hold)Workout 1 - FitnessMetcon (Time)4 rounds for time: 10 Good Mornings (45/35) 20 Bike…

WOD 09/19/2017

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IronFire Athletics, Home of CrossFit Poway - Workout of the DayWarm-upWarm-up (No Measure)3 rounds: 1:00 Sit-up to Pancake 10 Strict Burpees 1:00 Tripod/Frog standSkill / StrengthWarm-up (No Measure)Gymnastics 3 sets NFT 10 Planche Push-ups (how forward can you be?) 10 Tuck up to inversion (rings) 10 PVC Overhead Lunges (close…

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…