How are you planning on spending your iced in fun? Any ideas…? MetCon (Partner) 20min AMRAP Part A (10min) P1: Ring Dip Hold @ The Top* P2: ME Calorie Row P2: Ring Dip Hold @ The Top* P1: ME… Read more »
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 »
It’s not necessary to do those hours and hours of cardio in a week. Make it more fun. Make it more beneficial. Train hard. Train heavy. Just move. Strength/Skill 5×5 Deadlifts *2:30 clock *Go heavy MetCon 21-15-9-3 For… Read more »
I know, I know. Nobody is going to agree with me on wanting some cold but that’s why we have seasons, isn’t it? Strength/Skill EMOMx10 1 Heavy Pullup Then… MetCon 3 Rounds for Reps (1min each) Deadlifts… Read more »
Do it for the pink socks! Tomorrow (Saturday) at noon. Improve your overhead squat at Iron Hero CrossFit! MetCon For Time 5-4-3-2-1 Deadlifts (275/190) 25-20-15-10-5 Ring Dips *10min Cap Don’t forget your chance at learning… Read more »
Make sure daily maintenance of your body is on your list of things to do. You don’t just stay healthy and fully functioning on accident… Modified Masters Event #1 For Time 8 Deadlifts (315/220) 40 Ab Mat Situps 80… Read more »
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 »
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 »
Short and sweet today. Good one to work on your positioning and skills in simple, fundamental, movement patterns. Enjoy! MetCon 4min AMRAP 10 Deadlifts (225/155) 20 Pushups 2min Rest 2min AMRAP 5 Deadlifts (225/155) 10 Pushups … Read more »
MetCon For Time 12 Deadlifts (95/65) 12 Power Cleans (95/65) 12 FSQ (95/65) 12 Push Press (95/65) 12 FSQ (95/65) 12 Power Cleans (95/65) 12 Deadlifts (95/65) *12min Cap Goal? Hang onto the bar!
🚨Programming For July 6th, 2020🚨
REMINDER: ONLY BROWN LEVEL SHOWN
Let’s make it a good one, Family!