Michael seeing how many ring muscle ups he can string together. 3RFT 400m Run 8 Ring MU “Success seems to be connected with action. Successful people keep moving. They make mistakes, but they don’t quit.” – Conrad Hilton… Read more »
Breanne working on some jumping skills. 3 RFT 50 Dus 40 Russian Swings (24/16) 30 Situps 20 Plate Slams (45/25) 2 Rope Climbs* *10 Pull up progression “You have to expect things of yourself before you can… Read more »
On those days when you’re brain is saying you can’t, qho helps to push you through those runs, rows, etc? MetCon 3RFT 400m Run 9 Power Cleans (155/110) “You can have results or you can have your excuses…. Read more »
Mitch rowing along… **Note Saturday is our Hero WOD. We will be doing “White”. More info on tomorrow’s post. Or check out Athlete’s portal. 3RFT 500m Row 15 Floor Press (135/95) rest 3min *Score= Total time “Happiness… Read more »
If you haven’t had the chance to come out and give CrossFit a try, you’re missing out on what might be the best decision of your life! BB 3×20 Goblet or DB Front Squats *Pick the weight *Can also… Read more »
It’s always good to have a group of people working on the same mission as you in case you fall down… “Nasty Girls” 3 RFT 50 Air Squats 7 Muscle Ups 10 Hang Power Cleans (135/95) Let’s have… Read more »
9am is 9:30am today. Back to regularly scheduled class times after that! Don’t forget! WL 15-20min to find 1RM Power Snatch MetCon 3 RFT 10 Power Snatches (115/80) 100m Run *8min Cap Movin’ on up to a… Read more »
If you’re wondering, the answer is, yes: we are having free bootcamp at 10am! MetCon (completed 3/13/16; search 160323) 3 RFT 20 Box Jumps (24/20) 20 Alternating DB Snatches (50/30) 1min Rest *12min Cap If there… Read more »
Our Iron Hero Athletes are getting freakin’ strong! …gonna have to buy some more plates… Don’t forget to put in your honey orders by this Friday! Signup sheet is on the whiteboard. MetCon 18min AMRAP 10 S2OH (135/95)… Read more »
Lindsay showing us some great mobility/stability as you need both if you’re going to overhead squat and do it well. Nice work, Lindsay! Don’t forget our Stink N Drink is tonight! It is the last one we’re having until… Read more »
What was once a challenge becomes easier with time, patience and practice. Look at Ashley flying onto the box during the Challenge WOD earlier this week.
Challenge WOD 4
3 Power Cleans (95/65)
6 Push ups
9 Down ups
*1min rest between
*Pick up where you left off
*Sprint: tng cleans
Optional Buy Out
*Intervals help to preserve high intesnisty and consistency. This will also give you a picture of what energy system you are least proficient in (phosphocreatine, glycolytic, and oxidative). If your numbers drop somewhere in the 3 rounds, it is a good indicator of where you should be spending more time.
*Also because these are intervals we are able to improve fat burning.
*You might have heard of HIIT and the benefits of HIIT? This is that!