db snatches

CrossFit WOD – 171108

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 »

CrossFit WOD – 170119

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 »

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 – 160917

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 »

CrossFit WOD – 160611

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 »

CrossFit WOD – 160427

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!

CrossFit WOD – 160323

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 »

CrossFit WOD – 160122

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 »

12 Days of X-Mas – 151223

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 »

Black Friday – 151127

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 »