time trial

CrossFit WOD- 180529

Memorial day was a morning spent completing Murph with the Iron Hero Family. Incredibly proud of everyone who showed up and worked through the wod. There were people that stepped up to run extra miles (literally) to encourage each other…. Read more »

CrossFit WOD – 171024

We’re proud of all our athletes that step out of the comfort zone to test their abilities. Way to go this weekend Franny, Katie and Chris!   Strength 1RM Squat Snatch Conditioning 500m Row time Trial   “Each of us… Read more »

CrossFit WOD – 161214

The rower is waiting for you…   WL EMOM x 10 1 Squat Snatch *Approximately 85% of 1RM   MetCon 2000m Row for Time   Let’s get through hump day with a bit of a time trial on the rower

CrossFit WOD – 160908

You’ve come a long way, Megan!  All of you guys have and I couldn’t be more excited for you!   Time Trial 1000m Row   MetCon Tabata Burpees Ring Rows   *Score = total reps through both exercises and all… Read more »

CrossFit WOD – 160711

It’s a heavy and fast kind of day!   WL 15-20min to find 1RM Clean & Jerk   MetCon 1000m Row for Time   Lift heavy and row fast.  Let’s get it done!

CrossFit WOD – 160121

Want to find a way to express your combination mobility and stability in an interesting way?  Think Turkish Getups!   WL 15-20min to Find 1RM Split Jerk   MetCon 1000m Row   Make it quick, people.  Make it quick!