snatch

CrossFit WOD- 180109

Jon knocking out hollow rocks this past weekend.   1 RM Squat Snatch Then buy out: 100 Hollow Rocks   “Winning isn’t everything, but wanting to win is.” – Vince Lombardi

CrossFit WOD -171230

**Reminder NO 10AM class today**   WL Meet Max C & J Max Snatch Then WOD to be announced.   “We must never be afraid to be a sign of contradiction for the world.” – Mother Teresa

CrossFit WOD – 171018

Not good at a lift, or movement? Best thing to do is come in on those days to work on them.   EMOM x 10 3 Squat Snatches (135/95) Rx+: 155/110   “You can motivate by fear, and you can… Read more »

CrossFit WOD – 170807

Gracie getting in a well deserved nap. It’s hard work for her coming up with all these wods.   MetCon For Time 1000m Row 50 T2B 30 Power Snatches (135/95)** **Rx+: Squat Snatches   “If it’s not on your calendar,… Read more »

CrossFit WOD – 170712

Brittney making the snatch lift look easy.   Strength 1RM Snatch Buy out 3min Total Hollow Body Bar Hang   “I have accepted fear as part of life- specifically the fear of change… I have gone ahead despite the pounding… Read more »

CrossFit WOD- 170502

Bill likes to raise the bar high.   E90MOM x 10 Sets Power Snatch Squat Snatch OHS *Score is Weight ** Rx: can drop weight; but RX + : Cannot drop bar   “To handle yourself, use your head; to… Read more »

CrossFit WOD – 170425

This weight belt made the rounds on Saturday during Festivus. Think he’ll re-emerge for some heavy squat snatches today?   E2MOM x24 3 Squat Snatch (Heavy) 30 DU *Score = Weight ** Rx+: TNG SQ SN   “If you really… Read more »

CrossFit WOD – 170421

A great way to get to know your Iron Hero Family is to join us for our Stink N Drink. Do the workout, then go hangout together. Coming up 5/19/17.   6RFT 5 Power Snatch (135/95)** 40 DU *12 min… Read more »

CrossFit WOD – 170407

Don’t forget about the Mobility clinic Saturday Morning.   Free for members, $10 for guests, we’ll start at 11am.   WL 1rm Squat Snatch   MetCon Tabata (8ea) Power Snatches (75/55) Burpees Over Bar *score = total reps Rx+= 95/65… Read more »

CrossFit WOD – 170321

Can’t be shy about them double unders anymore, eh, Brooke?   BB 4 x 8ea DB Reverse Lunges (Pick Weight) Ring Rows* *2min rest between sets *Rx = feet on the box for ring rows   MetCon For Time 50… Read more »