Nikki setting up to do a few swings. For Time 60 DB Snatches (50/35) *EMOM= Burpees Rx+: 8; Rx: 6; S1: 4; S2:3 **8 min cap “We are products of our past, but we don’t have to be… Read more »
Do you guys smell another CrossFit Games Open WOD from a previous year coming up tomorrow? Hmm… Strength/Skill EMOM x 10 1 Heavy Pullup MetCon 8min AMRAP 21 Total DB Reverse Lunges (50×1/30×1)* 15 Pushups 9 Alternating DB… Read more »
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 »
If you’re wondering, the answer is, yes: we are having free bootcamp at 10am! MetCon (completed 3/13/16; search 160323) 3 RFT 20 Box Jumps (24/20) 20 Alternating DB Snatches (50/30) 1min Rest *12min Cap If there… Read more »
Using movements patterns and correcting movement patterns is an important piece to making someone fully functional and safe with anything active. But what about if you sit all day? Strength/Skill EMOM x 10 1 Heavy Pullup MetCon For… Read more »
Sweat angels are coming! MetCon 5 RFT 14 Alt DB Snatches (50/30) 40 DUs *E2MOM = 8 Pushups; Rx+ = 16 Pushups *14min Cap DB Snatches! Yay!
Why would you work for a beach body as summer approaches? Wouldn’t it make more sense to have it year ’round? Strength/Skill EMOMx10 1 Heavy Pullup MetCon 3 RFT 20 Box Jumps (24/20) 20 Alt DB Snatches (50/30)… Read more »
Athletes and their kiddos are getting some work done! I bet you feel like you’re missing out, huh? MetCon 12min AMRAP 4 Muscle Ups* 8 Alt DB Snatches (50/30) 12 Calorie Row *1 Ring Row to 1 Dip… Read more »
Brittany doing lots and lots and lots of cleans… You’re not going to want to miss this one, guys! Also, today (12/24/2015) is THE LAST DAY to get your 50% off Gift Cards to Iron Hero CrossFit. … Read more »
Don’t miss out on our Black Friday to Christmas Eve Specials! I hope everyone had a great Thanksgiving with their friends and families! We certainly did and we certainly ate lots of food. Maybe twice… …or three times…. Read more »
Throw back to the old place when Brooke was upping her pistol gainz.
5X5 ea Pistol Squats
ME false grip ring rows after each set
“The depth and strength of a human character are defined by its moral reserves. People reveal themselves completely only when they are thrown out of the customary conditions of their life, for only then do they have to fall back on their reserves.” – Leonardo da Vinci