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 »
Throw back to the old place when Brooke was upping her pistol gainz.
5X5 ea Pistol Squats
ME false grip ring rows after each set
“The depth and strength of a human character are defined by its moral reserves. People reveal themselves completely only when they are thrown out of the customary conditions of their life, for only then do they have to fall back on their reserves.” – Leonardo da Vinci