Month: November 2019

November 30, 2019 IronBlaze No comments exist

IronBlaze CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) 18 min Amrap 8 DB split snatch (alt) 6 x 10m Run 8 DB Hang Clean & split jerk(alt) 6 x 10m Runon the Dumbbells, focus on your footwork. on the split ,opposite arm , opposite leg

November 29, 2019 IronBlaze No comments exist

IronBlaze CrossFit – Olympic Lifting A: Snatch (2 Hang power + High hang Snatch ) 5 set 2 + 2( build up)Focus on the bar path, make sure your bar connect to the hips B : Metcon (No Measure) 1 Giant set 30 Strict Toes to Bar 30 Plate Angels 30/Side Russian step up https://youtu.be/paGUT49Rvlo

November 29, 2019 IronBlaze No comments exist

Announcements IBCF Christmas Gala – December 27th, 20:30 – 24:00 Please RSVP: https://ibcfchristmasgala.rsvpify.com IronBlaze CrossFit – Iron Masters Warm-up 3 Rounds 3 Forth and back shuttle run 6 Top to toe reach 9 standing knees to elbow( opposite knee to opposite elbow) both side count as 1 12 slow Air squat Metcon (AMRAP – Reps)…

November 29, 2019 IronBlaze No comments exist

IronBlaze CrossFit – CrossFit Today’s Workout is all about barbell cycling, Focus more on your efficiency before weight. A.: Macho Man (Weight) 6 sets to Build up to your heavy complex of the day Macho man 3 Power Clean 3 Front squat 3 Push jerk B: Metcon (AMRAP – Reps) For cal/reps E2MOM – cal…

November 28, 2019 IronBlaze No comments exist

IronBlaze CrossFit – CrossFit Metcon (Time) Teams of 2 3 Rounds 1200m row(switch every 200) 40 Single arm squat snatch total 2400m Bike (switch every 400) 80 Double unders each

November 27, 2019 IronBlaze No comments exist

IronBlaze CrossFit – Iron Masters A: Back Squat (2 reps) build up your heavy 2 in 6 sets B: Metcon (No Measure) 5 Rounds 45 sec Plank hold 10/side split landmine press 45 sec wall sit 15 KB sumo deadlift high pulluse Empty bar on the landmine press, and light Kb on the sdhp

November 27, 2019 IronBlaze No comments exist

IronBlaze CrossFit – CrossFit Metcon (Time) For time: 21-15-9 Thruster Bar facing burpees * after each set perform 3 rope climb/ 6 Muscle-up ( bar or ring)BB 40/30 on to the gymnastic part, choose any of the options and stick to it

November 26, 2019 IronBlaze No comments exist

IronBlaze CrossFit – CrossFit A: Bench Press 15 min to Build up to your heavy 5 reps of the day B: Metcon (No Measure) 3 Sets 10 Strict toes to bar 15 2x KB Deadlift 50Ft KB Frontrack Walking Lunges

November 25, 2019 IronBlaze No comments exist

IronBlaze CrossFit – Gymnastics Metcon (Time) 9 strict HSPU 20 m FR walking lunge 15 kipping HSPU 20 m FR walking lunge 21 push ups 20 m FR walking lunge Metcon (Time) 9 strict CTB 20 m OH walking lunge 15 kipping CTB 20 m OH walking lunge 21 ring rows 20 m OH walking…

November 25, 2019 IronBlaze No comments exist

IronBlaze CrossFit – CrossFit This is a Benchmark Workout, give your best and log your score Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest