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- 171120
swing
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 »
Today's WOD
CrossFit WOD- 181119
Katie out for a ride on the bike…
Cardio
21-15-9
Cal Bike
9-7-5
BMU
*Retest from 8/17/18
Optional Buy Out
“ScapJacked v1”
*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.
Posted in Workout of the Day
Tagged "scapjacked v1", aab, assault bike, bar muscle up, bmu, cal bike, crossfit, crossfit exercise, crossfit omaha, crossfit wod, crossfit workout, crossfit workout of the day, exercise, omaha, optional buy out, wod, workout, workout of the day
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