Month: March 2018

March 30, 2018 IronBlaze No comments exist

Saturday, December 1st – Box CLOSED [The Amsterdam Throwdown] Sunday, December 2nd – Box CLOSED [The Amsterdam Throwdown] Sunday, December 23rd – Christmas WOD & Potluck Party at 17:00 hrs Monday, December 24th – Custom Schedule Tuesday, December 25th – Box CLOSED Wednesday, December 26th – Box CLOSED Monday, December 31st – Box CLOSED Tuesday,…

March 15, 2018 IronBlaze No comments exist

Skill: Ring Muscle-up 2nd week day 2 Practice toe nail transition Ring pull-ups  3-2-2-2-2-2 Ring dips 4-3-3-3-3-3 Metcon: 8 min Amrap 3 Power snatches 35/25 4 1arm Overhead lunge steps 22.5/15 + 2 reps every round

March 13, 2018 IronBlaze No comments exist

Skill: Ring Muscle-up 2nd week, day 2 Practice Gymnastic swing w/ pull to hips 4 x 3 Ring Pull-up Negative ( false grip) 4 x 6 Feet elevated ring push-ups Strength: Dball Clean And Carry 15 min Work

March 11, 2018 IronBlaze No comments exist

Skill: Ring Muscle-up 2nd Week, Day 1 A. Practice: Toe nail Transition (spot) B. 10 x Max Effort Ring Pull-up Hold ( as deep as you can, false grip) 10 x Max Effort Ring Support Bottom Hold ( deepest part) Metcon: 14 min Amrap 4 Hang Power Cleans ( body weight) 3 Bench Presses (…

March 10, 2018 IronBlaze No comments exist

18.3 2 Rounds For Time: 100 Double Unders 20 Overhead Squat 52/36 100 Double Unders 12 Ring Muscle-up 100 Double Unders 20 Dumbbell Snatches 22.5/15 100 Double Unders 12 Bar Muscle-up

March 9, 2018 IronBlaze No comments exist

A. Power Clean [find 1RM of the day] B. Split Jerk [find 1RM of the day] #ironblazecrossfit #wod #hoofddorp #haarlemmermeer #crossfit #ironsharpensiron #crossfithoofddorp #strength #conditioning #fitdutchies #fit #functionalgym #bemorehuman #wearecommunity #fitaid #fueledbyironblaze #IBCF

March 7, 2018 IronBlaze No comments exist

A. Power Snatch [find 1RM of the day] B. 12mins. AMRAP •1 Sled Push 80/60 •12 Abmat Sit-ups #ironblazecrossfit #wod #hoofddorp #haarlemmermeer #crossfit #ironsharpensiron #crossfithoofddorp #strength #conditioning #fitdutchies #fit #functionalgym #bemorehuman #wearecommunity #fitaid #fueledbyironblaze #IBCF