erg rower

CrossFit WOD- 171110

Brian and Michael getting some rowing in during a recent wod. Both of these guys bring quite the energy to any class they attend.   Conditioning (IGYG format) 1000m Row 750m Row 500m Row 250m Row *Score is total time… Read more »

CrossFit WOD – 171106

Reminder, tonight is the initial Monday Night Yoga. See you there!   MetCon 3 RFR (1min each) Russian Swings (24/16) Down Ups Cal Row Rest   “While one may encounter many defeats, one must not be defeated.” – Maya Angelou

CrossFit WOD – 171024

We’re proud of all our athletes that step out of the comfort zone to test their abilities. Way to go this weekend Franny, Katie and Chris!   Strength 1RM Squat Snatch Conditioning 500m Row time Trial   “Each of us… 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 -170804

Row yourself in today for some fun rowing.   MetCon 5x500m Row *1 min rest between **score is average time THEN buy out 3 min hang from bar   “There are questions that are not meant to be answered with… Read more »

CrossFit WOD – 170612

Great way to start the week is playing with friends.   MetCon 4RFT 500m row/400m run 20 BB Push Press (75/55) *16min cap **RX+: 95/65 (retest from 3/7/17)   “Being responsible sometimes means pissing people off.” Colin Powell  

CrossFit WOD – 170531

You’ll be fighting the clock today in getting those reps. Meeting the known challenges can prepare you for the unknown and unknowable. Go Dominate this WOD!   “FGB” (Fight Gone Bad) 3RFR WB (20/14) SDHP (75/55) Box Jump (20”) Push… Read more »

CrossFit WOD – 170519

Be sure to stretch before a little I go, you go rowing today.   Skills Pick a skill and work on it   Cardio, IGYG 1000m Row 750m Row 500m Row 250m Row *Score is total Time *24min Cap Reminder… Read more »

CrossFit WOD – 170510

April working some new skills this weekend.   Skills Pick a goat and work it.   MetCon 5X 500m Row *2 min rest or IGYG ** Score is Average   “Successful people do what unsuccessful people are not willing to… Read more »