calorie row

CrossFit WOD – 171106

Reminder, tonight is the initial Monday Night Yoga. See you there!   MetCon 3 RFR (1min each) Russian Swings (24/16) Down Ups Cal Row Rest   “While one may encounter many defeats, one must not be defeated.” – Maya Angelou

CrossFit WOD -171016

Great job to all three of our teams this past weekend at Festivus. Your Iron Hero Family is proud of you. Each of you pushed yourselves and your partners to work hard through all the wods Saturday. Way to go!… Read more »

CrossFit WOD – 171013

Greg rowing the rower right out the door. Come see what this rowing is about and check us out during Free Week. F: 5am, 6am, 9am, noon, 4:30pm & 5:30pm Sat: 9 am & 10 am (10 am is always… Read more »

CrossFit WOD – 170426

No time to stand around, there’s plenty of rowing and lifting to be done. Here’s Brooke, knocking out some chest to bars.   Skills Pick a skill and drill.   3RFT 30/21 Cal Row 15 each Single Arm DB Thrusters… Read more »

CrossFit WOD – 170214

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 »

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 – 170109

Brant can balance on his hands.  When was the last time you learned something new?   WL EMOM x 10 1 Squat Snatch *+/- 85% of 1RM Squat Snatch   MetCon 6min Clock 1000m Row ME T2B* *Score is total… Read more »

CrossFit WOD – 170104

Strength is empowering.  Knowing you are strong is a wonderful feeling, right Jenn?   WL 15 – 20min to find 1RM Squat Snatch   MetCon 3 Rounds for Total Reps Calorie Row Burpees Rest *1min at each station *Keep track… Read more »

CrossFit WOD – 161223

Some work with a couple of AMRAPs…   MetCon 9min AMRAP 30 Total DB Stepups on 20″ Box (50/30) 30 Ab Mat Situps 6min Rest 9min AMRAP 30 Calorie Row 30 Alternating DB Snatches (50/30)   Let’s have a double… Read more »

CrossFit WOD – 161210

We get to spend some time with the dumbbells today.  You might see some other tools coming up soon, too…   MetCon 8min AMRAP 14 DB Power Cleans (50/30) 14 Ring Rows 14ea DB Reverse Lunges (50/30) 14 Pushups 1min… Read more »