U.S. Navy Special Warfare Operator Chief Petty Officer (SEAL) Brian R. Bill, 31, of Stamford, CT, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, of wounds suffered when his unit’s helicopter crashed in Wardak… Read more »
As the end of the year approaches and craziness ensues, don’t forget to look back and see how far you’ve come on your journey. Strength E2MOM x 7 Power Clean & 2 Hang Squat Clean & 2 Jerks *Unbroken… Read more »
Megan digging in and doing the work. AMRAP 12 15 Power Snatch (75/55) 250m Row *Retest from 5/8/18 Optional Buy Out “Gripped” Accumulate 3 mins hanging in a hollow position on the pull up bar. *The… Read more »
A group of ducks are a flock, a group of fish are a school, a group of hooved animals a herd. What is a group of Iron Hero Athletes called? A family. Sometimes the bond is so strong you start… Read more »
Our first of several Hero WODs for November. Police Officer Arthur “Artie” Lopez, 29, of Babylon Village, New York, was killed in the line of duty on Oct. 23, 2012. Lopez was in pursuit of a suspect who ran from… Read more »
Why Gracie? because she’s always game to try. MetCon 3 RFT 400m Run 8 RMU *repeat of 4/9/18 Optional Buy Out “Bodybuilding” 3x 12ea Bicep Curls (DB) Lying Tricep Extensions (DB) “There’s power in looking silly and… Read more »
Katie out for a ride on the bike…
*Retest from 8/17/18
Optional Buy Out
*Staying under 6-7 minutes is very high intensity, high density, high power output way of getting results. In this case, we are working on building pulling muscles in a fatigues state (post bike).
*Not only are we working on avoiding kyphotic tendencies, we are stimulating lipolysis and working on high level skills under duress.