emom

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 -171107

A day to lift some weight.   EMOM x 9 3 PC (185/130) 3 FSQ (185/130) 3 PJ (185/130) **Score is weight   “When you choose hope, anything is possible.” – Christopher Reeve  

CrossFit WOD – 171031

When was the last time you made it in for your Functional Movement Screening?   EMOM x 9 4 Power Snatch (155/110) 4 OHS   “Success is no accident. It is hard work, perseverance, learning, sacrifice and most of all,… Read more »

CrossFit WOD – 171018

Not good at a lift, or movement? Best thing to do is come in on those days to work on them.   EMOM x 10 3 Squat Snatches (135/95) Rx+: 155/110   “You can motivate by fear, and you can… Read more »

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 – 171010

Eric just doing some db work. Come join the fun this week with free classes. M/W/F: 5 am, 6 am, 9 am, noon, 4:30 pm and 5:30 pm T/Th: same as M/W/F with additional 6:30 pm class Sat: 9 am,… Read more »

CrossFit WOD – 170920

It’s important to cool down and get your FMS stretches in daily. What’s your favorite stretch after a hard wod?     Bergeron Beep Test EMOM x ME 7 Thrusters (75/55) 7 Pull ups 7 Burpees *Score is rounds **Rx=… Read more »

CrossFit WOD – 170919

Jon with his overhead plate lunges a few weeks ago.  No lunges today, but still get to move some plates.     EMOM x 16 1: 5DL (255/180) + 4 Burpee to Plate (45/25) 2: 5 Pull ups + 4… Read more »

CrossFit WOD – 170912

Brant warming up to his working weights. EMOMx21 3 PC (155/110) 3 FSQ (155/110) 3 Jerk (155/110) *Rx+: 185/130 **If out, rest two rds   “Many of life’s failures are people who did not realize how close they were to… Read more »

CrossFit WOD – 170905

Several people stepped up to trying a new skill on Saturday with rope climbs. Kristina was able to nail the foot placement. Way to go!   EMOM x 9 4 Power Snatch (155/110) 4 OHS (155/110)   “The only journey… Read more »