barbell

CrossFit WOD- 180327

The group getting in their Sat morning db thrusters. Today taking on bears…   Strength 5 X Bear Complex (1 complex is one of each) 1 PC 1 FSQ 1 Jerk 1 BSQ 1 Jerk *5 min reset between sets… Read more »

CrossFit WOD- 170410

Rudy likes to clean the weights off the floor. He’s helpful like that.   MetCon   EMOM x 20 (Alternating) 1 Min: 3 Squat Clean (205/145) 2nd Min: 8-10 Pull Up ** ** Rx+: 8-10 C2B   Do something today,… Read more »

CrossFit WOD – 170124

Who doesn’t like to do a few pushups?   CrossFit Games Open WOD 13.4 7min AMRAP Clean & Jerk (135/95) T2B *3ea, 6ea, 9ea, etc.   A bit of an ascending ladder with a moderately heavy weight and gymnastics.

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 – 161221

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 »

CrossFit WOD – 161214

The rower is waiting for you…   WL EMOM x 10 1 Squat Snatch *Approximately 85% of 1RM   MetCon 2000m Row for Time   Let’s get through hump day with a bit of a time trial on the rower

CrossFit WOD – 161202

Lift some heavy weight for ‘Merica!   WL 15-20min to Find 3RM TNG Power Cleans   MetCon 10min AMRAP 20 Wallballs (20/14) 15 T2B 10 Power Cleans (135/95)   Ending the year with an entire month of strength work!

CrossFit WOD – 160916

Welp, ain’t nothing to it but to do it…   Strength/Skill   15-20min to Find 5RM Thruster *Bar must be cleaned from the floor   Buy Out Accumulate 3min total in an RKC plank *What is that?  Well, I guess… 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 – 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 »