erg rowing

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 »

CrossFit WOD- 180423

Jessica took a break this weekend from cheering on our IH athletes to try a little biking. She’s super excited to get to do this at the new place.   5Rds for Reps 1 min Bike (cals) 1 min Row… Read more »

CrossFit WOD- 180407

Nick and Scott pushing each other through the rowing and floor presses on Thursday.   6 RFT 21 American Swings (24/16) 15/11 Cal Row 9 Wall walks **wall walk= 5 alt shoulder taps   “It is never too late to… Read more »

CrossFit WOD- 180326

Just some guy time doing functional fitness by moving a counter around. No big deal.   Conditioning 2k Row **EMOM= burpees over rower *Rx+: 6; Rx: 5, Sx: 3   “Don’t waste your energy trying to change opinions…do your thing,… Read more »

CrossFit WOD- 180312

Jon and friends getting in some rowing at the start of a never ending Tabata.   EMOM x 20 1: 15/10 Cal Row 2: 3 TNG Sq Cleans (135/95) **Rx+: 20/14 & 155/110; Sx: 10/7 & 95/65   “Optimism is… Read more »

CrossFit WOD -180305

Do you want to do some rowing? Good. Let’s go!   IGYG 1 min row 2 min row 4 min row 2 min row 1 min row *score is total meters rowed   “The difference between the impossible and the… Read more »

CrossFit WOD- 180228

Some times we spend a few minutes modeling (aka stretching), next to the rowers before class.   For Time 1K Row 25 C2B Pull-ups 50 HSPU * 25 C2B Pull-ups 1K Row *Db Push Press   “Good, better, best. Never… Read more »