hip hinge

CrossFit WOD – 161228

Let’s get some heavy weight lifted.  Time to get strong!   Having a big butt generally means power. You want a strong and powerful butt, don’t you?!   Strength/Skill 6 x 5 @ +/- 85% of 1RM Deadlifts *2-3min rest… Read more »

CrossFit WOD – 161104

I know, I know.  Nobody is going to agree with me on wanting some cold but that’s why we have seasons, isn’t it?   Strength/Skill EMOMx10 1 Heavy Pullup   Then…   MetCon 3 Rounds for Reps (1min each) Deadlifts… Read more »

CrossFit WOD – 161007

Hip hinge.  Deadlift.  Swing.  Same diff…   Strength/Skill 20RM – 15RM – 10RM – 5RM Deadlifts *E3MOM   Lift heavy.  Be safe.

CrossFit WOD – 160819

Brooke has been making big leaps in her skill work.  Keep working at it and you’ll continue to grow as an athlete!   MetCon For Time   10-1 Deadlifts (Heavy)   *10 burpees between each set of DL (10 DL,… Read more »

CrossFit WOD – 160625

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 »

CrossFit WOD – 160125

The hip hinge is something  you’ll need no matter what your age or fitness level is.  Get strong in the back of the body!   Strength/Skill E3MOM to 20RM, then 15RM, then 10RM, then 5RM Deadlift   Ooo!  We make… Read more »