push press

CrossFit WOD- 180503

Wednesday’s class swinging away…     Strength 3×5 Jerk 3×3 Push Press 3×1 Strict Press From the Rack 🙂   “It’s not just enough to swing at the ball. You’ve got to loosen your girdle and really let the ball… Read more »

CrossFit WOD – 180106

Chong and Rudy racing to the finish. Just a blur, they were going so fast!   Partner WOD 4 Rounds Each for Time 21 DB Step ups on 20” (50/35) 21 Ring Rows 15 DB Push Press (50/35) 9 Hollow Rocks… Read more »

CrossFit WOD- 171113

Best way to fight Monday blues? A fun benchmark wod, of course!   “Fight Gone Bad” 3RFR WB (20/14) SDHP (75/55) Box Jump (20″) Push Press (75/55) Cal Row Rest *1min ea, count total reps   “Maybe everything’s gotta break… Read more »

CrossFit WOD – 171021

Hallowod today. Be sure to dress up!  ***Please note there will be NO 10AM class on Saturday. Just 9AM Hallowod. This will give us the opportunity to go support Coach Chris & the lovely Katie at Battle in the Bluffs.****… Read more »

CrossFit WOD -171016

Great job to all three of our teams this past weekend at Festivus. Your Iron Hero Family is proud of you. Each of you pushed yourselves and your partners to work hard through all the wods Saturday. Way to go!… Read more »

CrossFit WOD – 170911

Brooke and Jessica taking a moment to smile during a grueling Saturday morning WOD. It’s moments like those that help push you farther than you may believe you can go.   “Filthy Fifty” 50 Box Jumps (24/20) 50 Jumping Pull-ups… Read more »

CrossFit WOD – 170531

You’ll be fighting the clock today in getting those reps. Meeting the known challenges can prepare you for the unknown and unknowable. Go Dominate this WOD!   “FGB” (Fight Gone Bad) 3RFR WB (20/14) SDHP (75/55) Box Jump (20”) Push… Read more »

CrossFit WOD – 170518

Just another fun day of moving weights off the floor, right Ashley?   8min AMRAP 10 DL (155/110) 20 Pistol Squats Alt 10 DB Push Press (50/35)   “Focus on the journey, not the destination. Joy is found not in… Read more »

CrossFit WOD- 170513

Brooke with her “that was a great lift” smile.   Skills   Partner Wod 800m Run/1000m Row 3 sets of : * 30 Pull-ups 30 Situps 30 DB Push Press (30/20) Then 800m Run/1000m Row *The sets must be done… Read more »

CrossFit WOD- 170501

Covering your eyes, won’t change today’s workout. Just breathe and move…   2RFT 400m Run 20 Pullups ** 400m Run 20 Wallballs (20/14)** 400m Run 20 Sandbag Push Press (40/30) *24 min Cap **Rx+: C2B Pullups & 30 WB  … Read more »