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 Franny running up the rope.
Sat Partner WOD
3k m Row
12 Rope Climbs
*teams of 3, 2 people working at a time.
Optional Buy Out
“Only I can change my life. No one can do it for me.” – Carol Burnett