WOD 10/31/2017

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IronFire Athletics, Home of CrossFit Poway - Workout of the DayWarm-up(10:00)Warm-up (No Measure)Burgener WU Down and up Elbows high and outside Muscle Snatch Snatch land Snatch drop Hang Power SnatchSkill / Strength(10:00)Warm-up (No Measure)Gymnastics 5 sets NFT 5 Strict Chin-ups 10 Push-ups 15 Wt. Box Step-upsWorkout 1 - FitnessHang Power…

WOD 10/27/2017

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IronFire Athletics, Home of CrossFit Poway - Workout of the DayWarm-up(10:00)Warm-up (No Measure)-Pose drills -460m run -20 Push-ups Then, 3 x 10 yd. SprintsSkill / Strength(15:00)Hang Power Snatch (3-3-3)score your heaviest tripleWorkout 1 - FitnessMetcon (Time)30-20-10 reps for time: Squat thrust Tuck jump Single arm DB Thruster, alternating (35/25)----- [RX+]…

WOD 10/26/2017

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IronFire Athletics, Home of CrossFit Poway - Workout of the DayWarm-up(10:00)Warm-up (No Measure)-General warm-up -Pose drills -460m run -20 Strict Pull-upsSkill / Strength(10:00)Warm-up (No Measure)Gymnastics 3 sets 1:00 Elevated Pike Stretch 10 Bridge upsWorkout 1 - FitnessMetcon (AMRAP - Rounds and Reps)AMRAP 15:00 5 Ring rows 10 DB Romanian Deadlifts…

WOD 10/25/2017

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IronFire Athletics, Home of CrossFit Poway - Workout of the DayWarm-up(7:00)Warm-up (No Measure)-1:30 Jump rope -20 Ring rows -2:00 Calf stretch - 1:30 Jump ropeWorkout 1 - FitnessMetcon (AMRAP - Rounds and Reps)AMRAP 15:00 Row 500 meters 15 Single unders 10 Ring rows 15 Box step-ups (20)----- [RX+] Double undersWorkout…

WOD 10/24/2017

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IronFire Athletics, Home of CrossFit Poway - Workout of the DayWarm-up(10:00)Warm-up (No Measure)3 rounds: 7 Clean Pulls 7 Hang Muscle Cleans 7 Front Squats 7 Push PressesSkill / Strength(20:00)Warm-up (No Measure)Gymnastics 5 sets Accumulate :30 L-sit :30 Frog StandWorkout 1 - FitnessMetcon (Time)5 rounds for time: 9 DB Hang Power…

WOD 10/23/2017

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IronFire Athletics, Home of CrossFit Poway - Workout of the DayWarm-up(10:00)Warm-up (No Measure)2 rounds: Lunge with rotation 5/side 10 Air Squats 10 Punters kicks 10 T Planks Then, 3 Hill Sprints (walk down, sprint up)Workout 1 - FitnessMetcon (AMRAP - Rounds and Reps)AMRAP 12:00 10 Air Squats 10 KB Russian…

WOD 10/21/2017

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IronFire Athletics, Home of CrossFit Poway - Workout of the DayWarm-up:30 Ring Single arm Hold :30 Bottom Ring pushup :30 Top Ring pushup 1:00 Squat hold 1:00 Child's PoseMetconMetcon (Time)PARTNER WOD FOR TIME: 400M Double KB Walk (53/35) 40 Thrusters (95/65) 200M Double KB Walk (53/35) 20 Bike Cals (each)…