WOD

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AnnouncementsCrossFit Games Open - 2 weeks out 15.4 this SaturdayIronFire Athletics, Home of CrossFit Poway - Workout of the DayWarm-upKettlebell warm-up 03 (No Measure)3 rounds: 1:00 Power swings 1:00 Air squats 1:00 Plank holdMetconCrossFit Games Open 15.4 (AMRAP - Reps)8-Minute ARMAP of: 3 Handstand Push-ups 3 Cleans, 185#/125# 6 Handstand…

WOD 02/12/2016

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AnnouncementsCrossFit Games Open - 2 weeks out 15.4 this SaturdayIronFire Athletics, Home of CrossFit Poway - Workout of the DayWarm-upKettlebell warm-up 03 (No Measure)3 rounds: 1:00 Power swings 1:00 Air squats 1:00 Plank holdMetconMetcon (Time)21-15-9 Front Squat, 135m 95w Squat thrust + Tuck jumpScale as necessary. RX+ 165m 115wSkill /…

WOD 02/11/2016

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AnnouncementsCrossFit Games Open - 2 weeks out 15.4 this SaturdayIronFire Athletics, Home of CrossFit Poway - Workout of the DayWarm-upKettlebell warm-up 03 (No Measure)3 rounds: 1:00 Power swings 1:00 Air squats 1:00 Plank holdMetconMetcon (Time)5-4-3-2-1 reps for time: Bar Muscle-up Jerk, 165m 105wScale as necessary. RX+ 205m 125wSkill / StrengthClean…

WOD 02/10/2016

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AnnouncementsCrossFit Games Open - 2 weeks out 15.4 this SaturdayIronFire Athletics, Home of CrossFit Poway - Workout of the DayWarm-upKettlebell warm-up 03 (No Measure)3 rounds: 1:00 Power swings 1:00 Air squats 1:00 Plank holdMetcon"Sisson" (AMRAP - Rounds and Reps)Complete as many rounds as possible in 20 minutes of: 15-ft rope…

Challenge Workout # 14

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AnnouncementsCrossFit Games Open - 2 weeks out 15.4 this SaturdayIronFire Athletics, Home of CrossFit Poway - 6 Week Body Transformation ChallengeWarm-upBB Snatch warm-up 01 (No Measure)3 rounds 7 Snatch pulls 7 Power Snatch 7 BTN Press 7 OHS 7 Squat SnatchMetconMetcon (Time)For time: 50-40-30-20-10 Single under 25-20-15-10-5 Superman 5-4-3-2-1 Bear…