power snatch

CrossFit WOD- 170516

Jessica flying through a few wallballs.   Skills Pick one or two and work on them   For Time 800m Run 30 Power Snatch (75/55) 400m Run 20 PSn (75/55) 200m Run 10 PSn (75/55) *18min Cap **RX+: 95/65  … Read more »

CrossFit WOD- 170502

Bill likes to raise the bar high.   E90MOM x 10 Sets Power Snatch Squat Snatch OHS *Score is Weight ** Rx: can drop weight; but RX + : Cannot drop bar   “To handle yourself, use your head; to… Read more »

CrossFit WOD – 170421

A great way to get to know your Iron Hero Family is to join us for our Stink N Drink. Do the workout, then go hangout together. Coming up 5/19/17.   6RFT 5 Power Snatch (135/95)** 40 DU *12 min… Read more »

CrossFit WOD – 170407

Don’t forget about the Mobility clinic Saturday Morning.   Free for members, $10 for guests, we’ll start at 11am.   WL 1rm Squat Snatch   MetCon Tabata (8ea) Power Snatches (75/55) Burpees Over Bar *score = total reps Rx+= 95/65… Read more »

CrossFit WOD – 170321

Can’t be shy about them double unders anymore, eh, Brooke?   BB 4 x 8ea DB Reverse Lunges (Pick Weight) Ring Rows* *2min rest between sets *Rx = feet on the box for ring rows   MetCon For Time 50… Read more »

CrossFit WOD – 170309

With all those brains, sometimes it gets hard to carry your head around…   WL E3MOM x 5 3 Squat Snatches *Score = Weight   MetCon 21-15-9 Russian Swings (24/16) Ab Mat Situps Down Ups *8min Cap   First, we’re… Read more »

CrossFit Partner WOD – 170211

Who wants gainz, anyway…   Partner WOD 20min AMRAP 50 Power Snatches (75/55) 50 DB Stepups on 20″ Box (50/30) 50 Ring Rows *As long as each partner does at least 1 rep of each movement, divide the reps up… Read more »

CrossFit WOD – 170201

With improved fitness comes improved health.  And a host of other really fun and good for you things!   MetCon 3 Rounds for Reps 300m Row 9 Power Snatches (95/65) ME DUs Rest *Score = Total number of DU reps… Read more »

CrossFit WOD – 170118

Don’t miss out on this chance to make it in here for an entire week for free!   MetCon (last completed 7/19/16) 5 Rounds for Time 5 Power Snatches (135/95) 250m Row* *Can sub 15 burpees if out of rowers *12min… Read more »

CrossFit WOD – 170104

Strength is empowering.  Knowing you are strong is a wonderful feeling, right Jenn?   WL 15 – 20min to find 1RM Squat Snatch   MetCon 3 Rounds for Total Reps Calorie Row Burpees Rest *1min at each station *Keep track… Read more »