WOD 01/15/2015

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AnnouncementsCrossFit Games Open - 6 weeks outIronFire Athletics, Home of CrossFit Poway - Workout of the DayWarm-upGeneral warm-up (No Measure)Trainers choice of movements including but not limited to: running, shuffling, kareoka, high knees, high knee skips, buttkickers... This warm-up is done outside.MetconMetcon (Time)50-40-30 reps for time: Rower calories Push Press,…

Challenge Workout #3

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AnnouncementsCrossFit Games Open - 6 weeks outIronFire Athletics, Home of CrossFit Poway - 6 Week Body Transformation ChallengeWarm-upGeneral warm-up (No Measure)Trainers choice of movements including but not limited to: running, shuffling, kareoka, high knees, high knee skips, buttkickers... This warm-up is done outside.MetconMetcon (Time)10-9-8-7-6-5-4-3-2-1 reps for time: DB Push Press,…

WOD 01/14/2016

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AnnouncementsCrossFit Games Open - 6 weeks outIronFire Athletics, Home of CrossFit Poway - Workout of the DayWarm-upJump rope, Front Squat & Push Press (No Measure)3 rounds: 1:00 jump rope 10 BB Front Squats 10 BB Push PressMetconMetcon (Time)15-12-9 reps for time: Overhead Squat, 95m 65w Pull-up Hang Power Snatch, 95m…

01/11/2016

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AnnouncementsEvery time you reserve your spot in class, a childhood friend fights off an alien probe.IronFire Athletics, Home of CrossFit Poway - IronFire PowerliftingLiftDE: Box Squat (10 x 2 @ 65% + chains )Front Squat (6-6-6-6)Hang Power Clean (4-4-4)DE: Sumo Deadlift (8 x 1 @ 65% + bands)AccessoryReverse Hypers (4…

1/11/2016

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AnnouncementsEvery time you reserve your spot in class, a childhood friend fights off an alien probe.IronFire Athletics, Home of CrossFit Poway - Workout of the DayWarm-up3 rounds: Run 200m 10 Air squats 10 DB Hang Power Cleans 10 DB Push PressMetconMetcon (Time)3 rounds for time: Run 200 meters 21 WB…