Today is a lot of ups and downs with jumping, sitting, burpees and pull-ups… focus on your win. MetCon 12min clock: “Annie” 50-40-30-20-10 DUBs Sit-ups Then with remaining time: AMRAP Burpee Pullups **Two scores: Time on “Annie” and Reps… Read more »
Working together as a family, makes the world go round. Here’s a throw back Gracie supervising Jen & Chris to getting the new place ready. Partner WOD 50-40-30-20-10 Russian Swings (24/16) *20 Alt Goblet Reverse Lunges b/n Rds (24/16)… Read more »
Good news, this week it’s back to a partner wod. MetCon Partner WOD 50-40-30-20-10 Russian Swings (24/16) * 20Alt Goblet Lunges (24/16) between rounds *Synchronized btn partners **15 min clock, ME Burpee Pull ups “Do not let what you… Read more »
April knocking out some squats. G.I. Jane 100 Burpee Pull-ups for Time *15 min cap “If you want to build a ship, don’t drum up the men to gather wood, divide the work, and give orders. Instead, teach… Read more »
Rowing right through the week… MetCon For Time 1000m Row 50 DU 25 Burpee Pull-ups *10min Cap **Rx+: Burpee C2B Pull-ups “The best preparation for tomorrow is doing your best today.” – H. Jackson Brown Jr.
Don’t forget about our Veteran’s Day Hero WOD this Saturday at Iron Hero CrossFit! “G.I. Jane” For Time 100 Burpee Pullups *15min Cap *If you cannot do bodyweight pull-ups, you will alternate 10 burpees and 10 ring rows until… Read more »
Today is the day. We are doing the Hero WOD “Gallant.” Veterans Day is November 11th and this is our small way or saying “thanks.” Taken from CrossFit.com: “U.S. Navy Petty Officer Second Class Taylor Gallant, 22, of Winchester,… Read more »
Katie out for a ride on the bike…
*Retest from 8/17/18
Optional Buy Out
*Staying under 6-7 minutes is very high intensity, high density, high power output way of getting results. In this case, we are working on building pulling muscles in a fatigues state (post bike).
*Not only are we working on avoiding kyphotic tendencies, we are stimulating lipolysis and working on high level skills under duress.