WOD 11/24/2017

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IronFire Athletics, Home of CrossFit Poway - Workout of the DayWarm-up(10:00)Warm-up (No Measure)Kettlebell WU 1:00 each DBL Russian swings DBL Clean DBL Push Press DBL SN DBL FS or OHSSkill / Strength(15:00)Deadlift (5-5-5)40%-50%-60% rest 2:00 between setsWorkout 1 - FitnessMetcon (Time)5 rounds for time: Run 200 meters 10 Ring rows…

WOD 11/23/2017

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IronFire Athletics, Home of CrossFit Poway - Workout of the DayWarm-upWarm-up (No Measure)10 Plate Lunges 10 Plate Good Mornings 10 Plate Squats Cossacks stretch 5 Broad jumps (land in squat)Skill / StrengthWarm-up (No Measure)Gymnastics 3 sets NFT 1:00 Flag Pole stretch 5 Grip Complex -Overhand -Underhand -EagleWorkout 1 - FitnessMetcon…

WOD 11/22/2017

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IronFire Athletics, Home of CrossFit Poway - Workout of the DayWarm-upWarm-up (No Measure)Samson stretch 1:00/side 10 Kip swings 10 Air squats 10 Toes-to bar 10 Lunges 10 Knees-to-elbows 10 Hollow rocksSkill / StrengthShoulder Press (5-5-5)40%-50%-60% rest 2:00 between setsWorkout 1 - FitnessMetcon (Time)2 rounds for time 20 Seesaw DB Row…

WOD 11/21/2017

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IronFire Athletics, Home of CrossFit Poway - Workout of the DayWarm-upWarm-up (No Measure)Run 200 meters 30 ft.Forward roll 10 Tripod to plankSkill / StrengthWarm-up (No Measure)Gymnastics 4 sets NFT 10 Tripod to Headstand to Frogstand 10 Ice cream makersWorkout 1 - FitnessMetcon (Time)3 rounds for time: Hill Run 10 Tuck…

WOD 11/1/2017

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IronFire Athletics, Home of CrossFit Poway - Workout of the DayWarm-up(15:00)Warm-up (No Measure)3 rounds: Deadlift x 5 Hang Muscle Clean x 5 Front Squat x 5 Push Press x 5 Back Squat x 5 Good Morning x 5 Then, 3 x Sprint 10 yds.BenchmarkThe CrossFit Total (Total Weight)Cooldown(10:00)Warm-up (No Measure)Walk…

WOD 11/16/2017

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IronFire Athletics, Home of CrossFit Poway - Workout of the DayWarm-up(10:00)Warm-up (No Measure)Run 460 meters Samson 30 sec/side Bottom squat stretch 2:00 Hang for 1:00Skill / Strength(10:00)Warm-up (No Measure)Gymnastics 3 sets NFT 10 Candlesticks 15 Hollow rocks 15 Superman rocks Max Handstand holdWorkout 1 - FitnessMetcon (Time)For time: Bike 1…

WOD 11/15/2017

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IronFire Athletics, Home of CrossFit Poway - Workout of the DayWarm-up(10:00)Warm-up (No Measure)3 rounds 10 ft. Handstand walk (or partner wheelbarrow) DB Press x 10 10 Ring rowsSkill / Strength(15:00)Warm-up (No Measure)Gymnastics 3 sets NFT 5 HSPU 3 Ring Muscle upsWorkout 1 - FitnessMetcon (Time)5 rounds for time: 20 Box…

WOD 11/14/2017

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IronFire Athletics, Home of CrossFit Poway - Workout of the DayWarm-up(10:00)Warm-up (No Measure)Run 400 meters Child’s Pose 2:00 10 Kip swings 10 Dips 5 Pull-upsSkill / Strength(10:00)Shoulder Press (40% x 5 - 50% x 5 - 60% x 5)rest 2:00 between setsWorkout 1 - FitnessMetcon (Time)3 rounds for time: Row…