WOD 09/11/2017

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IronFire Athletics, Home of CrossFit Poway - Workout of the DayWarm-upWarm-up (No Measure)10 reps each: Power swings Russian Swings American Swings L Snatch R Snatch L Clean R Clean L Front Squat R Front Squat -30 seconds jumping jacks between each exerciseWorkout 1 - FitnessMetcon (Time)3 rounds for time: Bike…

WOD 09/07/2017

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IronFire Athletics, Home of CrossFit Poway - Workout of the DayWarm-upWarm-up (No Measure)-20 Ring rows -20 Air Squats -20 Box assisted pull-ups -20 T PlanksSkill / StrengthWarm-up (No Measure)Gymnastics Max reps Muscle-up (ring) 3 sets NFT: 5 L Chin-up 10 Ring Push-upsWorkout 1 - FitnessMetcon (Time)25-20-15-10-5 reps Squat thrusts 10-8-6-4-2…

WOD 09/01/2017

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IronFire Athletics, Home of CrossFit Poway - Workout of the DayWarm-upWarm-up (No Measure)Rowing warm-up -2:00 @ 18 spm -rest 2:00 -1:30 @ 27 spm -rest 2:00 -1:00 @ 36 spmSkill / StrengthHang Power Clean (12 x 2)Workout 1 - FitnessMetcon (AMRAP - Reps)Max Rower calories in 7:00Workout 2 - PerformanceMetcon…