**Long Socks alert** Nikki working through z presses last week. 5x AMRAP2 5 AM Swing (24/16) 6 DB Box Step Overs 20″ (50/35) 1 min rest Skill time- Rope climbs “Change your life today. Don’t gamble on 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 »
Don’t forget about our Veteran’s Day Hero WOD this Saturday at Iron Hero CrossFit! “G.I. Jane” For Time 100 Burpee Pullups *15min Cap *If you cannot do bodyweight pull-ups, you will alternate 10 burpees and 10 ring rows until… Read more »
Lift heavy. Lift often. Eat a lot. WL 5 Sets 1 Squat Clean + 4 Front Squats *AHAP *2min rest b/n rounds Skill Pick a Skill and Work on it Keeping it heavy…
What was once a challenge becomes easier with time, patience and practice. Look at Ashley flying onto the box during the Challenge WOD earlier this week.
Challenge WOD 4
3 Power Cleans (95/65)
6 Push ups
9 Down ups
*1min rest between
*Pick up where you left off
*Sprint: tng cleans
Optional Buy Out
*Intervals help to preserve high intesnisty and consistency. This will also give you a picture of what energy system you are least proficient in (phosphocreatine, glycolytic, and oxidative). If your numbers drop somewhere in the 3 rounds, it is a good indicator of where you should be spending more time.
*Also because these are intervals we are able to improve fat burning.
*You might have heard of HIIT and the benefits of HIIT? This is that!