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CrossFit WOD- 171120

Holiday week. Let’s get it started with your Monday workout.     For Time 30/21 Cal Row Then: 10-1 Swing (24/16) Goblet Squat (24/16) Then: 30/21 Cal Row Then: 50 Burpees   *Rx+: 32/24   “Replace fear of the unknown… Read more »

CrossFit WOD – 161228

Let’s get some heavy weight lifted.  Time to get strong!   Having a big butt generally means power. You want a strong and powerful butt, don’t you?!   Strength/Skill 6 x 5 @ +/- 85% of 1RM Deadlifts *2-3min rest… Read more »

CrossFit WOD – 160625

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 »

CrossFit WOD – 160125

The hip hinge is something  you’ll need no matter what your age or fitness level is.  Get strong in the back of the body!   Strength/Skill E3MOM to 20RM, then 15RM, then 10RM, then 5RM Deadlift   Ooo!  We make… Read more »