{"gym":"Ironstone Strength","timeZone":"America/Halifax","weekStart":"2026-11-09","weekEnd":"2026-11-15","generatedAt":"2026-11-09T22:00:20.397Z","trackInfo":{"crossfit":{"id":"148114","name":"CrossFit I - Fitness"},"build":{"id":"564226","name":"Build"},"blast":{"id":"577482","name":"Blast"}},"tracks":{"crossfit":[{"date":"2026-11-09","track":"crossfit","sections":[{"eventId":"346540279","workoutId":"19631030","label":"Skill","title":"AMRAP 12 mins: Ring Muscle-up Progressions","description":"Complete as many rounds as possible in 12 mins of:\nRing Muscle-up Progression","prescription":["Complete as many rounds as possible in 12 mins of:","Ring Muscle-up Progression"],"sourceUrl":"https://btwb.com/track_events/346540279"},{"eventId":"346540293","workoutId":"19640468","label":"METCON","title":"AMRAP 20 mins: Foot Assisted Ring Dips, Single Dumbbell Thrusters, Single Dumbbell Walking Lunges, and Single Dumbbell Hang Clean & Jerks","description":"Complete as many rounds as possible in 20 mins of:\n4 Foot Assisted Ring Dips\n8 Single Dumbbell Thrusters, pick load\nSingle Dumbbell Walking Lunge, pick load, 60 ft\n8 Single Dumbbell Hang Clean & Jerks, pick load","prescription":["Complete as many rounds as possible in 20 mins of:","4 Foot Assisted Ring Dips","8 Single Dumbbell Thrusters, pick load","Single Dumbbell Walking Lunge, pick load, 60 ft","8 Single Dumbbell Hang Clean & Jerks, pick load"],"sourceUrl":"https://btwb.com/track_events/346540293"}]},{"date":"2026-11-10","track":"crossfit","sections":[{"eventId":"346541218","workoutId":"19631220","label":"METCON","title":"AMRAPx4: 4 mins of Kettlebell Swings, AbMat Sit-ups, and Single Unders; 4 mins ...","description":"For total rounds and reps:\nAMRAP in 4 mins of:\n16 Kettlebell Swings, pick load\n24 AbMat Sit-ups\n48 Single Unders\n-- then --\nRest 2 mins\n-- then --\nAMRAP in 4 mins of:\n16 Kettlebell Swings, pick load\n24 AbMat Sit-ups\n36 High Jump Single Unders\n-- then --\nRest 2 mins\n-- then --\nAMRAP in 4 mins of:\n16 Kettlebell Swings, pick load\n24 AbMat Sit-ups\n24 Crossover Practices\n-- then --\nRest 2 mins\n-- then --\nAMRAP in 4 mins of:\n16 Kettlebell Swings, pick load\n24 AbMat Sit-ups\n36 High Jump Single Unders\n\nFor each AMRAP, restart from 0.","prescription":["For total rounds and reps:","AMRAP in 4 mins of:","16 Kettlebell Swings, pick load","24 AbMat Sit-ups","48 Single Unders","-- then --","Rest 2 mins","-- then --","AMRAP in 4 mins of:","16 Kettlebell Swings, pick load","24 AbMat Sit-ups","36 High Jump Single Unders","-- then --","Rest 2 mins","-- then --","AMRAP in 4 mins of:","16 Kettlebell Swings, pick load","24 AbMat Sit-ups","24 Crossover Practices","-- then --","Rest 2 mins","-- then --","AMRAP in 4 mins of:","16 Kettlebell Swings, pick load","24 AbMat Sit-ups","36 High Jump Single Unders","For each AMRAP, restart from 0."],"sourceUrl":"https://btwb.com/track_events/346541218"}]},{"date":"2026-11-11","track":"crossfit","sections":[{"eventId":"346542195","workoutId":"19631491","label":"Ship","title":"9 RFT: Power Clean + Front Squats and Burpee Box Jumps","description":"9 rounds for time of:\n7 Power Clean + Front Squats, pick load\n8 Burpee Box Jumps, pick height","prescription":["9 rounds for time of:","7 Power Clean + Front Squats, pick load","8 Burpee Box Jumps, pick height"],"sourceUrl":"https://btwb.com/track_events/346542195"}]},{"date":"2026-11-13","track":"crossfit","sections":[{"eventId":"346542275","workoutId":"664299","label":"Strength","title":"Bench Press 4-4-4-4-4, rest 3 mins","description":"Bench Press 4-4-4-4-4\n\nUse the heaviest weight you can for each set.\nRest 3 mins between sets.","prescription":["Bench Press 4-4-4-4-4","Use the heaviest weight you can for each set.","Rest 3 mins between sets."],"sourceUrl":"https://btwb.com/track_events/346542275"},{"eventId":"346542294","workoutId":"19631975","label":"Engine","title":"Every 6 mins for 18 mins: Rows, Bikes, and Wall Balls","description":"Every 6 mins for 18 mins do:\nRow, 200 m\nBike, 400 m\nRow, 200 m\n20 Wall Balls, pick load, 9 in","prescription":["Every 6 mins for 18 mins do:","Row, 200 m","Bike, 400 m","Row, 200 m","20 Wall Balls, pick load, 9 in"],"sourceUrl":"https://btwb.com/track_events/346542294"}]},{"date":"2026-11-14","track":"crossfit","sections":[{"eventId":"346545004","workoutId":"19631829","label":"METCON","title":"8 RFT: Double Dumbbell Snatches, Dumbbell Farmer Carries, Double Dumbbell Box Step Overs, and 3 more","description":"8 rounds for time of:\n9 Double Dumbbell Snatches, pick load\n7x [ 1 Dumbbell Farmer Carry, 25 ft + 1 Double Dumbbell Box Step Over, 20 in ], pick load\n15 Jumping Pull-ups\n7x [ 1 Dumbbell Farmer Carry, 25 ft + 1 Double Dumbbell Box Step Over, 20 in ], pick load","prescription":["8 rounds for time of:","9 Double Dumbbell Snatches, pick load","7x [ 1 Dumbbell Farmer Carry, 25 ft + 1 Double Dumbbell Box Step Over, 20 in ], pick load","15 Jumping Pull-ups","7x [ 1 Dumbbell Farmer Carry, 25 ft + 1 Double Dumbbell Box Step Over, 20 in ], pick load"],"sourceUrl":"https://btwb.com/track_events/346545004"}]}],"build":[{"date":"2026-11-09","track":"build","sections":[{"eventId":"346629668","workoutId":"1817393","title":"Back Squat 6-6-6-6-6, rest 2:30","description":"Back Squat 6-6-6-6-6\n\nUse the heaviest weight you can for each set.\nRest 2:30 between sets.","prescription":["Back Squat 6-6-6-6-6","Use the heaviest weight you can for each set.","Rest 2:30 between sets."],"sourceUrl":"https://btwb.com/track_events/346629668"},{"eventId":"346629709","workoutId":"19637234","title":"Pausing Deadlift : 3-3-3-3, rest 2 mins","description":"Pausing Deadlift 3-3-3-3\n\nUse the heaviest weight you can for each set.\nRest 2 mins between sets.","prescription":["Pausing Deadlift 3-3-3-3","Use the heaviest weight you can for each set.","Rest 2 mins between sets."],"sourceUrl":"https://btwb.com/track_events/346629709"},{"eventId":"346630119","workoutId":"19637371","title":"2 RFQ: Thread-the-Needles and Plank Dumbbell Pull Throughs","description":"2 rounds for quality of:\n16 Thread-the-Needles\n16 Plank Dumbbell Pull Throughs","prescription":["2 rounds for quality of:","16 Thread-the-Needles","16 Plank Dumbbell Pull Throughs"],"sourceUrl":"https://btwb.com/track_events/346630119"},{"eventId":"346630127","workoutId":"19637377","title":"3 RFQ: Dumbbell Lateral Box Step-ups and Back Rack Front Foot Elevated Split Squats","description":"3 rounds for quality of:\n16 Dumbbell Lateral Box Step-ups\n16 Back Rack Front Foot Elevated Split Squats","prescription":["3 rounds for quality of:","16 Dumbbell Lateral Box Step-ups","16 Back Rack Front Foot Elevated Split Squats"],"sourceUrl":"https://btwb.com/track_events/346630127"}]}],"blast":[{"date":"2026-11-09","track":"blast","sections":[{"eventId":"346656047","workoutId":"15928824","label":"Power:","title":"4 RF-ME / 1 min Stations: Wall Balls, Med Ball Toe Taps, Double Dumbbell Cleans, and Mountain Climbers","description":"4 rounds, 1 min per station, for max reps of:\nWall Ball, pick load\nRest 1 min\nMed Ball Toe Tap\nRest 1 min\nDouble Dumbbell Clean, pick load\nRest 1 min\nMountain Climber\nRest 1 min\n\nRotate immediately to the next station every 1 min,\nthe clock does not stop or reset between stations.","prescription":["4 rounds, 1 min per station, for max reps of:","Wall Ball, pick load","Rest 1 min","Med Ball Toe Tap","Rest 1 min","Double Dumbbell Clean, pick load","Rest 1 min","Mountain Climber","Rest 1 min","Rotate immediately to the next station every 1 min,","the clock does not stop or reset between stations."],"sourceUrl":"https://btwb.com/track_events/346656047"}]}]},"nextWeek":{"gym":"Ironstone Strength","timeZone":"America/Halifax","weekStart":"2026-11-16","weekEnd":"2026-11-22","generatedAt":"2026-11-09T22:00:20.397Z","trackInfo":{"crossfit":{"id":"148114","name":"CrossFit I - Fitness"},"build":{"id":"564226","name":"Build"},"blast":{"id":"577482","name":"Blast"}},"tracks":{"crossfit":[],"build":[],"blast":[]}}}