rounds for time

CrossFit WOD- 180507

Best way to reach goals is write them down and work consistently toward them. Josh seems to have plenty of support while getting them on the board.   2RFT 10 DL (185/130) 20 Push ups 40om SB Carry (40/30) Buy… Read more »

CrossFit WOD – 170901

Mitch rowing along…   **Note Saturday is our Hero WOD. We will be doing “White”. More info on tomorrow’s post. Or check out Athlete’s portal.   3RFT 500m Row 15 Floor Press (135/95) rest 3min *Score= Total time   “Happiness… Read more »

CrossFit WOD – 170426

No time to stand around, there’s plenty of rowing and lifting to be done. Here’s Brooke, knocking out some chest to bars.   Skills Pick a skill and drill.   3RFT 30/21 Cal Row 15 each Single Arm DB Thrusters… 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 – 170420

The only way to conquer a weakness is to work it to death. Our fearless leader, taking a moment to breathe before his next round of wallballs.   Skills Pick a skill and work it.   3RFT 250m Row 25 Russian… Read more »

CrossFit WOD- 170414

Helen wants to know, who is your favorite girl?   “Helen”   3RFT 400m Run 21 American Swings (24/16) 12 Pullups   *17 min cap   Reminder no 10 am class this Saturday (4/15/17) due to PRC test out. Even if you’re not… Read more »

CrossFit WOD – 170307

While a majority of the people doing the CrossFit Games Open are not looking to compete in the Games, it’s always exciting when the Open pushes athletes to new heights and new skills.  Congrats, Ben!   MetCon 4 RFT 400m… Read more »

CrossFit WOD – 170214

If you haven’t had the chance to come out and give CrossFit a try, you’re missing out on what might be the best decision of your life!   BB 3×20 Goblet or DB Front Squats *Pick the weight *Can also… Read more »

CrossFit WOD – 170130

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 »

CrossFit WOD – 170121

Brooke has gotten strong and we’re all about to get a bunch stronger over the next 4 weeks…   For those of you maxing out today for our strength program, make sure you get here a little bit before 11am… Read more »