When you see intervals, you should see “go fast and then rest.” MetCon 4 Rounds of 2min Work and 2min Rest 12 Calorie Row ME Power Snatches (Pick Your Weight) *Like choose your own adventure but with power… Read more »
Let’s do a little bit of heavy work and move on to something fast… WL 5×2 Squat Snatch @ 85% of last week *2min rest between sets MetCon 21-15-9 For Time Calorie Row Burpees *8min… 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?
Isn’t that right, guys? Picking up heavy things and throwing them back down again. WL 5 Sets 2 Power Snatch + 3 Overhead Squat *For weight *2min rest b/n sets MetCon 7min AMRAP 15 Power Snatches (75/55)… Read more »
In traditional CrossFit fashion: being prepared for the unknown and the unknowable. In this case, will it rain or will it not? Where will we be for Free Bootcamp? Make sure you keep an eye out for any updates [on… Read more »
Lindsay giving us a great overhead position for her squat snatch! WL 15-20min to Find 1 RM Squat Snatch Then 5×2 @ 80% of 1RM Squat Snatch Give the volume a break today because…
Waddle the night away! MetCon 5 RFT 5 Power Snatches (135/95) 250m Row or 200m Shuttle Run (2 x 100m) *12min Cap
Taking out the squats for a day as they may [or may not] be showing up tomorrow… Who knows… MetCon 16min AMRAP 25 Power Snatches (115/80) 25 Deadlifts (115/80) 25 Pendlay Rows (115/80) 200m Run A little… Read more »
We’re going to start knocking out some 1 rep maxes this month… Just not today… We’ve had a lot of highly dense days over the last couple weeks so it’s time to slow down a bit, starting today. It’ll… Read more »
Yay! Free Bootcamp at 10:30am at Burke! Just a reminder that FREE BOOTCAMP THIS WEEK IS AT 10:30AM AT BURKE HIGH SCHOOL TRACK AND NOT AT 10AM AT IRON HERO CROSSFIT. It’s at Burke. Yes, Burke. WL E2MOM x… Read more »
Sravya with a few wallballs during “Fight Gone Bad” on Thursday.
Sat Morning Partner WOD
10 Total RFT
5 Power Snatch (135/95)
15 WB (20/14)
“Too many of us are not living our dreams because we are living our fears.” —Les Brown