hollow rocks

CrossFit WOD- 171212

Move over Jones Family the Smith Family is in the box and killing it! EMOMx24 Min 1: 5 Burpee Box Jumps Min 2: 5 C2B Pullups + 5 Dips Min 3: 5 Burpee Box Jumps Min 4: 15 Hollow Rocks… Read more »

CrossFit WOD – 171201

Do you have your Bingo sheet ready? What will be the most challenging for you? What will be the easiest? Where to begin?   Conditioning EMOM x 21 Min 1: Cal Row (15/10) Min 2: 8 DB C& J (35/25)… Read more »

CrossFit WOD- 171123

A day to go heavy and unbroken with your deadlifts.   Strength 10-8-6-4-2 Deadlifts Buy out 50 Hollow Rocks   “When something comes easy, you usually let it go the same way.” – Nora Roberts

CrossFit WOD – 171012

Derrek with some pull-ups.  Come check out Iron Hero this week during our free week. M/W/F: 5am, 6am, 9am, noon, 4:30pm & 5:30pm T/Th: same as M/W/F plus 6:30pm Sat: 9 am, and 10am    10 RFT 5 Pull-ups 5… Read more »

CrossFit WOD – 161227

You will never know how far you can go until you give it a try.   It won’t be easy.  Frankly, it shouldn’t be easy. But it’ll be worth it…   MetCon (last completed 6/7/16) 21-15-9-3 For Time Front Squats… Read more »

CrossFit WOD – 160922

Just a little bit of cleaning today so hopefully you brought your muscles with you today!  😉   WL   E2MOM x 10 2 Squat Cleans 1 Front Squat 2 Jerks *Any style jerk permitted (split jerk, push/power jerk, squat… Read more »

CrossFit WOD – 160910

Don’t forget:  free bootcamp is here at 10am each week (unless we let everyone know otherwise).  See you here!   MetCon   12min AMRAP   20 HSPU 200m Run 20 Hollow Rocks 5 Front Squats (185/130)   *HSPU Progression:  elevated… Read more »

CrossFit WOD – 160607

Get ready to have some squatting fun, guys!  Paul’s ready!   MetCon For Time 21-15-9-3 Front Squats (115/80) Pullups   *12min Cap   Skill Hollow Rocks   Everything starts from the spine and moves out.  Are you stabilizing the way… Read more »

CrossFit @ Home – 160124

Get to the level where the barbell lifts itself… Yes, that level.   MetCon 8min AMRAP 10 Hollow Rocks 20 DU’s   *40 SU’s as a substitution for DU’s   Quick and dirty!