Miles and Scott all ready to row last week. 4RFT 500m Row 15 Floor Presses Rx+=155/110 Rx= 135/95 Sx= other “A boat is safe in the harbor. But this is not the purpose of a boat.” –Paulo Coelho
CrossFit WOD- 180611
Workout of the Day
CrossFit WOD- 180607
Rob and Kizzie working through the musicless mental wod. E2MOM X8 Squat Snatch + OHS (5sec pause) What makes you really come together under pressure is determination and focus and toughness. ~ Debi Thomas
CrossFit WOD- 180606
Be sure to get in some midweek stretching. 21-15-9 Deadlifts (185/130) Bar Facing Burpees 50DUs between rounds If you want to achieve greatness stop asking for permission. ~Anonymous
CrossFit WOD- 180604
Just a typical day of fitness going down, and weights going up. E2MOM Wallballs (20/14) Russian Swings (24/16) **Start with 10 each, add 2 each round until failure *If fail prior to 20 mins, 2 mins off then Cal… Read more »
CrossFit WOD – 180601
Greg & Patty showing a shining example of supporting each other. Back squats 10×10 @ 60% of 1RM *On a 90sec clock *Score = weight
CrossFit WOD- 180531
A class getting in some band work before the wod last week. MetCon 21-15-9 Russian Swings (24/16) Ring Dips Cal Row “You have to set goals that are almost out of reach. If you set a goal that… Read more »
CrossFit WOD – 180530
From Monday’s Murph WOD. Conditioning on the Bike 6 rounds of 30 Sec Fast 15 Sec Slow 15 Sec Sprint 2 min Rest **Ave Cals= Score Then Pallof Press (tall kneel) 8-10 x 2-3 “If you want to… Read more »
CrossFit WOD- 180529
Memorial day was a morning spent completing Murph with the Iron Hero Family. Incredibly proud of everyone who showed up and worked through the wod. There were people that stepped up to run extra miles (literally) to encourage each other…. Read more »
CrossFit WOD- 180528
LT. Michael P. Murphy United States Navy (SEAL) May 7, 1976 – June 28, 2005 The short story: LT. Michael P. Murphy (SEAL) was the officer-in-charge of a four-man SEAL element in support of Operation Red Wings, tasked with finding… Read more »
CrossFit WOD- 180526
Nothing like having your other half volunteer you for a bingo square… For Time Partner WOD 3 Mile Bike 30 Power Cleans (135/95) 30 T2B 30 Power Snatch (135/95) 3 Mile Bike “Never say never, because limits, like… Read more »
Today's WOD
CrossFit WOD- 180622
Jessica doing what she does best, setting a win and going for it.
“Bergeron Beep Test”
EMOMx ME
7 Thrusters (75/55)
7 Pull-ups
7 Burpees
“Success at anything will always come down to this: Focus & Effort, and we control both.”—Dwayne “The Rock” Johnson
