erg rowing

CrossFit WOD- 181006

Throw back to a sledding day at the old location. Some people slide across the lot faster than others. Do you like sledding?   Sat Partner WOD AMRAP 20 10 Power Cleans (185/130) 30m Sled Pull (4×45/ 3×45) *IGYG format, repeat of… Read more »

CrossFit WOD- 180925

Katie rocking and Rowing along.   Cardio 20min max distance Rowing   Skill work: Handstand walk practice   “Security is mostly a superstition. Life is either a daring adventure or nothing.” – Helen Keller

CrossFit WOD – 180919

By boat, by bike, by rope…   5RFT 20/14 Cal Row 15/12 Cal Bike 75 DUs   Then Mobility   “Don’t look at your feet to see if you are doing it right. Just dance.” —Anne Lamott

CrossFit WOD – 180821

Lindsay going for a little row the other day…   Conditioning For Time 5K row* *E2MOM= Burpees over Rower **35min cap **Rx=10, Sx1=7, Sx2= 4   “Knowing is not enough; we must apply. Wishing is not enough; we must do.”… Read more »

CrossFit WOD- 180806

Christine is up to start a week of girl WODs.   “Christine” Benchmark WOD 3 RFT 500m Row 12 DL (BW) 21 Box Jumps (24/20)   “I can’t change the direction of the wind, but I can adjust my sails… Read more »

CrossFit WOD- 180731

A friendly game of rowling to start off class.   E5MOM x 6 15/12 Row 15/12 Bike 20 Russian Swings (24/16)   “Your true success in life begins only when you make the commitment to become excellent at what you… Read more »

CrossFit WOD- 180704

US Army Spc. Hilda Clayton, 22, of Augusta, Georgia, died on July 2, 2013 from injuries sustained when a mortar malfunctioned during an Afghan National Army training exercise in Qaraghahi, Afghanistan. Clayton, assigned to the 55th Signal Company and the… Read more »

CrossFit WOD- 180619

Some days are easy. Others you have to find the strength inside to push on.   EMOM x 20 (retest 3/12/18) 1st: Cal Row 2nd: 3 TNG Sq Cl Rx+= 20/14 & 155/110 Rx= 15/10 & 135/95 Sx= 10/7 &… Read more »

CrossFit WOD- 180529

Memorial day was a morning spent completing Murph with the Iron Hero Family. Incredibly proud of everyone who showed up and worked through the wod. There were people that stepped up to run extra miles (literally) to encourage each other…. Read more »

CrossFit WOD- 180508

Megan showing off back #gainz while rowing back at the old location.   AMRAP12 15 Power Snatch (75/55) 250m Row   Then Pallof Press (Kneeling) 8-10x 2-3   “Let us make one point, that we meet each other with a… Read more »