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 »
Today is a lot of ups and downs with jumping, sitting, burpees and pull-ups… focus on your win. MetCon 12min clock: “Annie” 50-40-30-20-10 DUBs Sit-ups Then with remaining time: AMRAP Burpee Pullups **Two scores: Time on “Annie” and Reps… 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 »
It’s about you vs you. Always moving forward. MetCon 6 RFT 5 Hang Squat Clean (135/95) 6 HSPU 7 C2B Optional Buy Out “Midline Fun” 3 Giant Sets 21 Plank Up Downs 15 Ab Mat Situps 75 DU… Read more »
Long haired Chris keeping tabs on everything. For Time 21-15-9 Calorie Row Box Jump (24/20) Push ups Optional Buy Out “Abs Up” 1-3 Rounds Left Plank (45 sec) Right Plank (45 sec) 20 Superman Reverse Snow Angels … Read more »
Kaela taking a moment after all those burpees at Saturday’s competition. “HalloWOD” For Time 10 Burpees 31 OH Rev Lunges w/ Pumpkin (20/14) 10 Am Swings (24/16) 31 Gob Squat w/ Pumpkin (20/16) 10 T2B 31 Burpees 10 OH… 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 »
Saturday we had two teams that took on the Femme Fatales competition. Here’s a glimpse of Nikki and Brooke working through the bike portion for their teams during the biking and burpee wod. We’re so proud of both teams going… Read more »
** Only a 9 am class today… with potluck following** Come dressed in your Halloween fun colors and bring your yummies. MetCon Partner WOD For Time 100 OHS (135/95) 80 C2B 60 Power Snatches (135/95) 40 T2B 20 Squat… 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.