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CrossFit WOD- 181112

It’s easy to see Erick progressing with his consistent efforts on movements and workouts. Look at him flying through a few double unders last week. **Reminder this week are the Nutrition Challenge ending WODs**   Challenge WOD 1 For Time… Read more »

CrossFit WOD- 181110

U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan. Sisson… Read more »

CrossFit WOD- 181109

Chad always comes in ready to crush every workout.   Strength E2MOM x 10 Squat Snatch + Pause OHS (5 sec) *Ascending in weight *Focus is bottom position and getting comfy with that   Optional Buy Out “Hollow Row” 3… Read more »

CrossFit WOD- 181108

Breathe and focus on one movement at a time.   MetCon For Time 100 DUs 20 HSPU 30 DL (155/110) 40 WB (20/14) 30 DL (155/110) 20 HSPU 100 DUs   Optional Buy Out “Gun Show” 10-9-8-7-6-5-4-3-2-1 Barbell Bicep Curl… Read more »

CrossFit WOD – 181107

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 »

CrossFit WOD- 181106

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 »

CrossFit WOD- 181105

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 »

CrossFit WOD – 181103

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 »

CrossFit WOD- 181102

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 »

CrossFit WOD- 181101

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 »