barbell deadlift

CrossFit Partner WOD – 170114

How are you planning on spending your iced in fun?  Any ideas…?   MetCon (Partner) 20min AMRAP Part A (10min) P1:  Ring Dip Hold @ The Top* P2:  ME Calorie Row P2:  Ring Dip Hold @ The Top* P1:  ME… Read more »

CrossFit WOD – 161228

Let’s get some heavy weight lifted.  Time to get strong!   Having a big butt generally means power. You want a strong and powerful butt, don’t you?!   Strength/Skill 6 x 5 @ +/- 85% of 1RM Deadlifts *2-3min rest… Read more »

CrossFit WOD – 161206

It’s not necessary to do those hours and hours of cardio in a week.  Make it more fun.  Make it more beneficial.  Train hard.  Train heavy.  Just move.   Strength/Skill 5×5 Deadlifts *2:30 clock *Go heavy   MetCon 21-15-9-3 For… Read more »

CrossFit WOD – 161104

I know, I know.  Nobody is going to agree with me on wanting some cold but that’s why we have seasons, isn’t it?   Strength/Skill EMOMx10 1 Heavy Pullup   Then…   MetCon 3 Rounds for Reps (1min each) Deadlifts… Read more »

CrossFit WOD – 160812

Do it for the pink socks!   Tomorrow (Saturday) at noon.  Improve your overhead squat at Iron Hero CrossFit!   MetCon   For Time 5-4-3-2-1 Deadlifts (275/190) 25-20-15-10-5 Ring Dips   *10min Cap   Don’t forget your chance at learning… Read more »

CrossFit WOD – 160728

Make sure daily maintenance of your body is on your list of things to do.  You don’t just stay healthy and fully functioning on accident…   Modified Masters Event #1 For Time 8 Deadlifts (315/220) 40 Ab Mat Situps 80… Read more »

CrossFit WOD – 160714

Taking out the squats for a day as they may [or may not] be showing up tomorrow… Who knows…   MetCon 16min AMRAP   25 Power Snatches (115/80) 25 Deadlifts (115/80) 25 Pendlay Rows (115/80) 200m Run   A little… Read more »

CrossFit WOD – 160625

Yay! Free Bootcamp at 10:30am at Burke!   Just a reminder that FREE BOOTCAMP THIS WEEK IS AT 10:30AM AT BURKE HIGH SCHOOL TRACK AND NOT AT 10AM AT IRON HERO CROSSFIT. It’s at Burke. Yes, Burke.   WL E2MOM x… Read more »

CrossFit WOD – 160526

Short and sweet today.  Good one to work on your positioning and skills in simple, fundamental, movement patterns.  Enjoy!   MetCon 4min AMRAP 10 Deadlifts (225/155) 20 Pushups   2min Rest   2min AMRAP 5 Deadlifts (225/155) 10 Pushups  … Read more »

CrossFit WOD – 160502

    MetCon For Time 12 Deadlifts (95/65) 12 Power Cleans (95/65) 12 FSQ (95/65) 12 Push Press (95/65) 12 FSQ (95/65) 12 Power Cleans (95/65) 12 Deadlifts (95/65)   *12min Cap   Goal? Hang onto the bar!