CrossFit WOD – 171206

This is a repeat today…. can you beat your last one?   “Bergeron Beep Test” EMOM x ME 7 Thrusters (75/55) 7 Pull ups 7 Burpees *Score = rounds **Rx= 7, S1= 5, S2= 4’s   “Stress is caused by… Read more »

CrossFit WOD- 171122

John knocking out some box jumps.   MetCon 4RFT 15 Thrusters (95/65) 15 Pull-ups ** **Rx+: C2B Then Skills work   “The best preparation for tomorrow is doing your best today.” – H. Jackson Brown Jr.

CrossFit WOD – 171030

Putting in consistent effort will yield the gainz.   Conditioning “Jackie” 1000m row 50 Thrusters (45/35) 30 Pull-ups   “If you only ever give 90% in training then you will only ever give 90% when it matters.” – Michael Owen… Read more »

CrossFit WOD – 171012

Derrek with some pull-ups.  Come check out Iron Hero this week during our free week. M/W/F: 5am, 6am, 9am, noon, 4:30pm & 5:30pm T/Th: same as M/W/F plus 6:30pm Sat: 9 am, and 10am    10 RFT 5 Pull-ups 5… Read more »

CrossFit WOD – 171004

We do benchmark workouts to test and restest. Today it is all about thrusters and pull ups.  “Fran” 21-15-9 Thrusters (95/65) Pull ups        

CrossFit WOD – 170928

Katie showing her usual recovery position after a tough wod. What is your go to recovery?   Strength Death By Thrusters (115/80) *Max= 15 mins **Every Min missed = 10/7 cal row   “What counts is not necessarily the size… Read more »

CrossFit WOD – 170920

It’s important to cool down and get your FMS stretches in daily. What’s your favorite stretch after a hard wod?     Bergeron Beep Test EMOM x ME 7 Thrusters (75/55) 7 Pull ups 7 Burpees *Score is rounds **Rx=… Read more »

CrossFit WOD- 170805

No time for rest until the end… **Reminder, if you signed up for FMS be sure to be there ready at 7:30 AM**   Partner WOD For Time 250m Row ME Thrusters (115/80) *to 100 Total Reps **12 min Cap… Read more »

CrossFit WOD – 170728

Connie and Brant both putting in hard work at their own levels.   MetCon Unbroken “Fran” 45 Thruster (95/65) 45 Pull-ups   “Effort only fully releases its reward after a person refuses to quit.” –Napoleon Hill  

CrossFit WOD – 170725

Up and down, off the ground. Time to get the work done.   MetCon CFG Open WOD 14.5 21-18-15-12-9-6-3 Thrusters (95/65) Bar facing Burpees *20min Cap “The most powerful agent of change is a change of heart.” –B.J. Marshal