250m row

CrossFit WOD- 171110

Brian and Michael getting some rowing in during a recent wod. Both of these guys bring quite the energy to any class they attend.   Conditioning (IGYG format) 1000m Row 750m Row 500m Row 250m Row *Score is total time… Read more »

CrossFit WOD – 170519

Be sure to stretch before a little I go, you go rowing today.   Skills Pick a skill and work on it   Cardio, IGYG 1000m Row 750m Row 500m Row 250m Row *Score is total Time *24min Cap Reminder… Read more »

CrossFit WOD – 170128 (Partner)

We’re excited to have Jess with us and I think she’s excited that she’s here!   MetCon (Partner WOD) For Time P1:  250m Row P2:  ME Barbell Thrusters (115/80) *Goal is to reach 100 total thrusters between you and your… Read more »

CrossFit WOD – 161122

Moral of the story?  Breathe…   MetCon For Time Overhead Squats* *Men = Accumulate 5000# *Women = Accumulate 3500# **Every drop = Either 250m Row OR 15 Burpees **12min Cap   Set you guys free on this one!  Have a… Read more »

CrossFit WOD – 160509

A good ol’ throwback from February!   MetCon (Last Completed 2/4/16) 4 x 2min on / 2min off   250m Row ME Down Ups   Skill Rope Climbs   Pete and repeat! Measure, observe, and repeat!

CrossFit WOD – 160303

This is not the aftermath of a WOD, this is the other side of the fight or flight coin:  recovery and regeneration.   MetCon 3 Rounds for Reps 0:00-2:00 200m Run* Max KB Deadlifts (24/16) 2:01-3:00 Max Pullups (Kip/Jump/Band) 3:01-4:00 Max… Read more »

CrossFit WOD – 160302

Brittany showing us what a wall supported handstand looks like.  Thanks for all your continued hard work, Britt!   Strength/Skill 15min to Find 5RM Strict Press   MetCon 13min AMRAP 250m Row Max Unbroken HSPU   *1min Rest b/n rounds… Read more »

CrossFit WOD – 160204

What is it like, here, at Iron Hero CrossFit?   It’s hard to describe.  Lots of people say the word, “community.” At this point, it’s a buzz word.  Everybody touts community in nearly ever gym setup. CrossFit is no exception…. Read more »

HSPU – 151202

Nothing like the recovery/mobility position post WOD, huh?  Tough to stand back up after something like that…   I gotta tell ya, after going out of the way to write a blog post about drinking fluids during a MetCon, I… Read more »