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 »
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 »
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 »
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 »
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 »
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 »
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 »
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 »
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 »
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!
Just remember last week when we all said “that’s it?” when the assault bike was involved.
30sec Mod Bike
15sec Slow Bike
15sec Fast Bike
*Score = total calories completed