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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 – 170602

“What you focus on expands. So focus on what you want, not what you do not want.” (Esther Jno-Charles). Where are you focusing your thoughts and energy?   MetCon For Time 60-40-20 Russian Swings (24/16) 30-20-10 Push ups *8 min… Read more »

CrossFit WOD- 170524

Evan using extra focus to work on those pistol squats.   MetCon 10min Ladder (1 ea, 2, ea, 3 ea, etc) Russian Swings (24/16)** Pushups 20 DU between rounds **RX+: AM Swings   “No one can make you feel inferior… Read more »

CrossFit WOD – 170420

The only way to conquer a weakness is to work it to death. Our fearless leader, taking a moment to breathe before his next round of wallballs.   Skills Pick a skill and work it.   3RFT 250m Row 25 Russian… Read more »

CrossFit WOD – 170214

If you haven’t had the chance to come out and give CrossFit a try, you’re missing out on what might be the best decision of your life!   BB 3×20 Goblet or DB Front Squats *Pick the weight *Can also… Read more »

CrossFit WOD – 160518

What type of carry, you ask?  Well, it’s your choice today!   Skill Kettlebell Swing Variations   MetCon For Time 800m Carry Then, 50 Burpees   *14min Cap   Simple.  Simple does not equal Easy, that’s for sure.

CrossFit WOD – 160221

A kettlebell and a jump rope and you’ve got yourself a smoking training session that’s about to happen.L   At Home 12min AMRAP 100 DU’s 100 Swings/Deadlifts   *You pick your weight if you’ve got dumbbells or kettlebells *If you don’t… Read more »

Easy Gleason WOD – 151217

One piece of the team at The Trio a week or so ago.  Don’t forget to test yourself, periodically.   Everything in CrossFit is observable and repeatable (measure and remeasure). You could fit everything that we measure on a continuum… Read more »

Big Butts & Get Ups – 151203

Getting through the row was just the start of the day…   Why the Turkish Get Up? Let me answer your question with a question:  why NOT the Turkish Get Up? Strength building?  Yes Good combination of mobility and stability?… Read more »

27-21-15-9 – 151116

I hope you relaxed this weekend.  It’s time to get back to work!   Don’t forget:  this Friday is Iron Hero CrossFit’s second ever Stink n Drink!  As soon as we finish the 5:30pm class, we will be heading over… Read more »