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 »
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 »
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 »
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 »
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!
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 »
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 »
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 »
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 »
Ryan riding along on a recent WOD.
2 Min x 5
10 Burpee Box Jump Overs (24/20)
ME Assault Bike (cal)
Rx+: Jump over box; Rx: Jump on & Over box; Sx: step up and over
“The way get started is to quit talking and begin doing.” – Walt Disney