Just like bad decisions roll into more bad decisions, good decisions can roll into good decisions! WL 15-20min to Find 3RM Power Snatch* *These do not have to be touch and go (you can drop the bar between) … Read more »
How do you do cardio without a treadmill? Strength/Skill EMOM x 30 1: 30 – 50 DUs 2: 7 TNG Power Snatches (Pick Your Weight) 3: 9 Pullups *Score is weight used for the OTM Hurry up and… Read more »
Ever seen a prettier over head squat than Jason’s, I haven’t! WL 15 to 20 mins to find 5 RM Hang Squat Snatch Skill Handstands or Rope or Rings Because everyone loves to squat…..right?
Lindsay giving us a great overhead position for her squat snatch! WL 15-20min to Find 1 RM Squat Snatch Then 5×2 @ 80% of 1RM Squat Snatch Give the volume a break today because…
We’re going to start knocking out some 1 rep maxes this month… Just not today… We’ve had a lot of highly dense days over the last couple weeks so it’s time to slow down a bit, starting today. It’ll… Read more »
Doing some CrossFit Benchmark WODs! “Isabel” For Time 30 Snatches (135/95) *8min Cap Skill Open skill work Retest day. We’ve done this but it was a looooooong time ago. Search for it on your ZP account!
Yay! Free Bootcamp at 10:30am at Burke! Just a reminder that FREE BOOTCAMP THIS WEEK IS AT 10:30AM AT BURKE HIGH SCHOOL TRACK AND NOT AT 10AM AT IRON HERO CROSSFIT. It’s at Burke. Yes, Burke. WL E2MOM x… Read more »
Not sure where the cape came from but hey, who am I to give him a hard time (I’m the guy that wore the poop face mask, right?)? WL 5×1 Hi Hang Squat Snatch Hang Squat Snatch Squat Snatch… Read more »
Congratulations on getting to the bottom of the overhead squat, Jason. Hard work pays off, huh? WL EMOM x 20 1 Snatch + 1 Hang Snatch ~70% of 1RM *Cannot drop the bar between the snatch and hang… Read more »
Proud of you, Chelsey! Always working to be better and to do better! MetCon 8min AMRAP 5 Power Snatches (135/95) 100m Run Get it!
Just remember last week when we all said “that’s it?” when the assault bike was involved.
30sec Mod Bike
15sec Slow Bike
15sec Fast Bike
*Score = total calories completed