Just out for a row with friends, nbd. 4RFT (retest of 1/11/18) 500m Row 15 Floor press (135/95) Rx+: 155/110 “Advice is what we ask for when we already know the answer but wish we didn’t.” — Erica… Read more »
Do you want to do some rowing? Good. Let’s go! IGYG 1 min row 2 min row 4 min row 2 min row 1 min row *score is total meters rowed “The difference between the impossible and the… Read more »
Scott & Megan during last Saturday’s partner wod. 2RFT (retest of 8/15/17) 28 Russian Swings (24/16) 21 FSQ (115/80) 15 Pull ups 90 DUs Rx+: 28 Swings, 21 FSQ, 150 DUs & 9 MUs Then Skill Time … Read more »
Mitch’s first competition is coming up. He’s been working hard and we’re excited to see what’s going to happen! MetCon (last completed 4/14/16) 5 Rounds for Time (RFT) 4 Squat Cleans (185/130) 6 HSPU 8 T2B *14min Cap Ending… Read more »
If you’re wondering, the answer is, yes: we are having free bootcamp at 10am! MetCon (completed 3/13/16; search 160323) 3 RFT 20 Box Jumps (24/20) 20 Alternating DB Snatches (50/30) 1min Rest *12min Cap If there… Read more »
No bootcamp on August 27th and no bootcamp on September 3rd! Read it. Remember it. Strength/Skill EMOM x 10 1 Heavy Pullup *For weight MetCon (Look up 160215 to see previous score) For Time 100 Sandbag Thrusters… Read more »
Do it for the pink socks! Tomorrow (Saturday) at noon. Improve your overhead squat at Iron Hero CrossFit! MetCon For Time 5-4-3-2-1 Deadlifts (275/190) 25-20-15-10-5 Ring Dips *10min Cap Don’t forget your chance at learning… Read more »
Doing some CrossFit Benchmark WODs! “Isabel” For Time 30 Snatches (135/95) *8min Cap Skill Open skill work Retest day. We’ve done this but it was a looooooong time ago. Search for it on your ZP account!
Bill getting a little bit of rowing in before we get some other fun stuff done! “Gong,” for those that don’t know, is named after my parents (Greg & Chong) as they helped in a large amount to help… Read more »
Throwback to the last, and so far, only time we’ve done “Karen.” She’ll rear her ugly head, again, at some point… MetCon (repeated from 10/20/15) For Time: 100 Wall Balls (20/14) *Every time you set the ball down =… Read more »
Kizzie working through some back squats to get to her max.
10-8-6-4-2 DL (275/195)
20 Total Box Stepups (30/24)
Additional Fun with Gymnastics
“Blood, Sweat and Respect. First two you give, the last one you earn.” —Dwayne “The Rock” Johnson