rowing

CrossFit WOD- 180611

Miles and Scott all ready to row last week.   4RFT 500m Row 15 Floor Presses Rx+=155/110 Rx= 135/95 Sx= other   “A boat is safe in the harbor. But this is not the purpose of a boat.” –Paulo Coelho

CrossFit WOD- 180529

Memorial day was a morning spent completing Murph with the Iron Hero Family. Incredibly proud of everyone who showed up and worked through the wod. There were people that stepped up to run extra miles (literally) to encourage each other…. Read more »

CrossFit WOD- 180523

Jon working through the 31 Heroes WOD, in a flag shirt, under a flag…   MetCon 250m Row 15ea-1oea-5ea KB Snatch (24/16)   “Success is no accident. It is hard work, perseverance, learning, studying, sacrifice and most of all, love… Read more »

CrossFit WOD- 180514

Rudy doing handstand pushups during the Blake Hero WOD last week.   For time: 1K Row 25 C2B Pull ups 50 HSPU** 25 C2B Pull ups 1K Row **Db Push press mod   “A friend is someone who understands your… Read more »

CrossFit WOD- 180508

Megan showing off back #gainz while rowing back at the old location.   AMRAP12 15 Power Snatch (75/55) 250m Row   Then Pallof Press (Kneeling) 8-10x 2-3   “Let us make one point, that we meet each other with a… Read more »

CrossFit WOD- 180423

Jessica took a break this weekend from cheering on our IH athletes to try a little biking. She’s super excited to get to do this at the new place.   5Rds for Reps 1 min Bike (cals) 1 min Row… Read more »

CrossFit WOD- 180405

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 »

CrossFit WOD- 180331

Rowing along on a Saturday morning.   Partner WOD For Max Reps (2 rounds through) 250m Row while partner ME Strict Ring Rows 250m Row while partner ME Strict Ring Dips 250m Row while partner ME Situps 250m Row while… Read more »

CrossFit WOD- 180228

Some times we spend a few minutes modeling (aka stretching), next to the rowers before class.   For Time 1K Row 25 C2B Pull-ups 50 HSPU * 25 C2B Pull-ups 1K Row *Db Push Press   “Good, better, best. Never… Read more »

CrossFit WOD- 180224

Class doing some KB DL to get warmed up for KB Swings. That great feeling when coach says, get there and hold the position.   Partner Wod for Reps AMRAP 25 300m Row ME Dips 300m Row ME SA Swing… Read more »