CrossFit WOD- 180630

Sarah knocking out some rowing… she says come row with me! Last day to take advantage of free week.   Partner WOD 4RFT 400m  Run 500m Row 40 Situps/T2B 10 Burpee Box Jump Overs (24/20)   “Most people never run… 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 – 171222

How are you coming with your Bingo sheets?   Conditioning “Annie” +  15 min clock 50-40-30-20-10 DU Sit ups + ME Row *2 Scores= Time and Meters   “We were meant to live courageous and bold lives and not lives… Read more »

CrossFit WOD – 171211

Justin knocking out tempo pull-ups. We all have a movement or WOD that’s our jam. What is a movement or WOD that when you see it, you say “YES!”?   “Barbara” Benchmark WOD 5RFT 20 Pullups 30 Pushups 40 Situps… Read more »

CrossFit WOD – 171129

Brian and Mike knocking out a few armless burpees after rowling the other day. Don’t worry, today you can use your arms.   MetCon 21-15-9 Russian Swings (24/16) Burpees Sit-ups *Rx+: T2b, 34/24   “The way to develop self-confidence is… Read more »

CrossFit WOD – 170626

Elizabeth showing determination to do her best.   “Barbara” 5RFT 20 Pull ups 30 Push ups 40 Sit ups 50 Squats *3 min rest between rounds **41 min cap   “Happiness is where we find it, but very rarely where… Read more »

CrossFit WOD – 170529

Reflection day. On a day filled with fun, remember those that paid the price for our Freedom.  Find a way to demonstrate that reflection, as there are little eyes and ears soaking up your words and actions trying to be… Read more »

CrossFit WOD – 170525

 Any day you can get in a workout is a great day, right Eric?   Skill work first   MetCon 7 RFT 100m Run 10 Sit-ups * *RX+: T2B *11min Cap   “Don’t be afraid to give up the good… Read more »

CrossFit WOD – 161018

With Halloween just around the corner, we should all be working on our DEAD lifts. You never know when that might come in handy 😉   6 minute AMRAP   3 Deadlifts (315/220) 12 Pull-ups 12 Sit-ups   Skill Work… Read more »

IH CrossFit Prelims – 160116

Good lookin’ group over the lunch hour!   For those of the Iron Hero Athletes competing tomorrow (Saturday) in our prelims, make sure you show up AT LEAST 20 minutes prior to your heat.  We will be having briefing right at the… Read more »