db thrusters

CrossFit WOD 171216

Throw back to Chris holding his white elephant gift.  ***Reminder no 10AM class today. ****Holiday WOD starting at 8AM.   12 Days Of Christmas Rope Climb (15’) DB Squat (35/25) DB Hang P CL (35/25) C2B Pull ups Burpees Am… Read more »

CrossFit WOD- 171103

Jessica taking the kettlebells for a Saturday morning stroll. Okay, truth be told, she was going much faster than this picture portrays.   AMRAP 12 10 DB Thrusters (35/20) 10 T2B 30 DU   “Your life will fly by, so… Read more »

CrossFit WOD – 170718

Jenn getting some lifting done.   MetCon 6min AMRAP ME DB Thrusters (35/20) EMOM= 5 DL (225/155) *Score is number of Thrusters   “When something comes easy, you usually let it go the same way.” – Nora Roberts  

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- 170417

Mitch likes to move it, move it… or row it, row it, as the case may be.   Skills   Pick a skill that you want to improve.   MetCon Part one: 4 mins 500m Row ME sit ups/ T2B… Read more »

12 Days of Christmas WOD – 161217

Hari was going to snatch and he was going to snatch no matter what!   THERE IS NO 10AM FREE CLASS THIS WEEK.  WE ARE DOING OUR 12 DAYS OF CHRISTMAS WOD AND OUR IHCF HOLIDAY PARTY, INSTEAD. Next week,… Read more »

CrossFit WOD – 160408

It was a big day yesterday with all kinds of PRs.  Kevina, Brant, and Megan were just three…   MetCon For Time 30 DB Thrusters (50/30) 60 DUs 30 DB Clean & Jerks (50/30) 60 DUs 400m DB Carry (50/30)… Read more »

CrossFit WOD – 160208

Do something for yourself, today   Today (Monday) is your last day to experience Iron Hero CrossFit for Free! These things don’t come along very often and everybody gets to take part if they want!   MetCon For Time 21-15-9… Read more »

CrossFit WOD – 160123

Bill getting a little bit of rowing in before we get some other fun stuff done!   “Gong,” for those that don’t know, is named after my parents (Greg & Chong) as they helped in a large amount to help… Read more »

Pullups – 151231

Snow & Snatches   Strength/Skill EMOM x 10min 2 Heavy Pullups   MetCon 9min AMRAP 3, 6, 9, etc Pullups 3, 6, 9, etc DB Thrusters (50/30) 30 DU’s   Happy New Year’s Eve!  2016, here we come!