sit-ups

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 »

“Angie” – 151228

Another snow day, perhaps?   We will plan on being here [at least] in the morning. If things get really bad, we may cancel classes during the second half of the day. Keep an eye out on all social media… Read more »

Happy Thanksgiving! – 151126

Throwback to our last Stink N Drink!   A quick thought came to into my head: I want to say thanks to all of the Iron Hero Family for being a part (yes, “a part,” not “apart”) of this great… Read more »

Deadlift, Lunge, & Situp. Oh My – 151106

Poop face mascot?  Hmm… maybe we should come up with something different…   Pop quiz: Why no poop face?   Anybody?  Bueller?   Poop face says you are in fight or flight mode.  And while we, as an American people,… Read more »