WOD 10/20/2017

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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 spmWorkout 1 - FitnessMetcon (Time)For time: Row 1k 30 BTN Push Press (75/55) Row 500 meters----- [RX+] 115/75Workout 2 - PerformanceMetcon…

WOD 10/19/2017

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IronFire Athletics, Home of CrossFit Poway - Workout of the DayWarm-upWarm-up (No Measure)PVC Pass throughs 2:00 T Spine mobility 20 Push-upsSkill / StrengthWarm-up (No Measure)Gymnastics 10:00 Handstand Skill Work -Lateral Wall Walks -Freestanding Handstands -Handstand WalksWorkout 1 - FitnessMetcon (Time)For time: 35 Box step-ups (20”) Bike 1 mile 150 Single…

WOD 10/17/2017

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IronFire Athletics, Home of CrossFit Poway - Workout of the DayWarm-upWarm-up (No Measure)General Warm-up -Kareoka -Run -Side shuffle -Back ward run -Punters walkSkill / StrengthWarm-up (No Measure)Gymnastics 30 Roll to Pike 30 Roll to Pancake 1:00 L Split 1:00 R SplitWorkout 1 - FitnessMetcon (Time)5 rounds for time: 5 P…

WOD 10/14/2017

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IronFire Athletics, Home of CrossFit Poway - Workout of the DayWarm-up1min Circles then 3 rounds NFT: 20 Walking Lunges 10 Doubleunders 5 Push upsMetconMetcon (Time)Partner WOD for time: 200 Double Unders then: 10 rounds for time alternating: 20 Air Squats 10 1-Arm KB Snatches (53/35) Patner A: Holds Floor Press…

WOD 10/13/2017

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IronFire Athletics, Home of CrossFit Poway - Workout of the DayWarm-upWarm-up (No Measure)3 rounds: 10 KB Russian Swings 10 Push-ups 10 Air Squats 10 Sit-upsWorkout 1 - FitnessMetcon (Time)Tabata KB “Grace” :20 work / :10 rest DBL KB Clean and Jerk, 30 reps for time----- post weight to commentsWorkout 2…

WOD 10/12/2017

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IronFire Athletics, Home of CrossFit Poway - Workout of the DayWarm-upWarm-up (No Measure)Pigeon pose 1:00/side 20 steps Walking Lunge 20 ft. Handstand Walk or BearcrawlSkill / StrengthWarm-up (No Measure)Gymnastics 3 sets NFT 10 Wall walks 15 Chest-to-bar Chin-ups 15 V-upsWorkout 1 - FitnessMetcon (Time)3 rounds for time: Hill run 21…

WOD 10/11/2017

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IronFire Athletics, Home of CrossFit Poway - Workout of the DayWarm-upWarm-up (No Measure)460m run 10 Strict Pull-ups 200m High Knee SkipWorkout 1 - FitnessMetcon (AMRAP - Reps)AMRAP 15:00 200m DB Suitcase Carry (35/25) 20 Air Squats *score total air squats------ [RX+] NoneWorkout 2 - PerformanceMetcon (AMRAP - Reps)AMRAP 15:00 200m…