Jon showing some jumping skills. Open 11.1/14.1 (AMRAP 10) 30 DUs 15 Power Snatch (75/55) *Du= Su Then Skill work “The harder the battle, the sweeter the victory.” – Les Brown
Here’s Bill and Andy on their surprise finals WOD last week. CrossFit to be prepared for the unknown & unknowable. Skills What’s a skill you haven’t tried lately? Pick one and work on it. 20min AMRAP (Partner) 200m… Read more »
We aren’t afraid to do something new. You shouldn’t be either. Skill Pick a skill you aren’t comfy with and let’s work on it MetCon For Total Distance 1min Row 1min Rest 2min Row 2min Rest 4min Row… Read more »
Joe mid-WOD for “Murph” with the weighted vest. That was a great day! Strength/Skill 15-20min to Find a 5RM (each leg) Barbell Front Rack Reverse Lunge *Lifting from the ground Skill Pick something and work on it. If… 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 »
Ever seen a prettier over head squat than Jason’s, I haven’t! WL 15 to 20 mins to find 5 RM Hang Squat Snatch Skill Handstands or Rope or Rings Because everyone loves to squat…..right?
Thanks for all your hard work, guys! The Challenge is ending in a week. Keep an eye out for an email and posting in our Athlete Page regarding heats for the Finals and remember: If anyone needs to… Read more »
Brittany’s squat game is on point! Right, Britt? MetCon EMOM x 5 5 Thrusters (45/35) EMOM x 5 5 Thrusters (75/55) EMOM x 5 5 Thrusters (95/65) EMOM x 5 5 Thrusters (115/80) EMOM x 5 5 Thrusters (135/95)… Read more »
Busy day on Saturday for some open skill work before our WOD. How’s everyone’s calves feeling? MetCon 6min AMRAP 12 DB Stepups (50/30) on 20″ Box 12 Ring Rows Skill Muscle Up Work Grip strength = shoulder… Read more »
Update on Free Week… Since we had to cancel classes yesterday (Tuesday 2/2) and it happened to fall right in the middle of our Free Week, we are going to re-open one additional day for Free Week, next week:… Read more »
Katie out for a ride on the bike…
*Retest from 8/17/18
Optional Buy Out
*Staying under 6-7 minutes is very high intensity, high density, high power output way of getting results. In this case, we are working on building pulling muscles in a fatigues state (post bike).
*Not only are we working on avoiding kyphotic tendencies, we are stimulating lipolysis and working on high level skills under duress.