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 »
I say they were clean to thrusters… Looks like some big dumbbells there, though! Yay, Friday! Let’s end this week with some improved fitness! Remember, everything we do in CrossFit is measurable and repeatable. This is how we know… Read more »
Jessica and Kizzie working through their 400’s last week.
200m Run/250 Row
9 DB Thrusters (50/35)
*Run/Row together, rest IGYG
“Trust yourself. Create the kind of self that you will be happy to live with all your life. Make the most of yourself by fanning the tiny, inner sparks of possibility into flames of achievement.”- Golda Meir