ironhero

CrossFit-190419

“Murph” is coming!  Get your run on! Cardio 400m Run (TT) Rest 5min 1mi Run (TT) *Discuss plans coming down the line (20%-21% decrease in mile pace from 400m to mile) *Focus is sprint or duration Optional BuyOut “Gripped”

CrossFit-190418

KettleBooty Gainz!   Strength/MetCon 3 Rounds (Weight) 5 RSw (Heavy) 10 RSw (Mod) 15 RSw (Light) *1min Rest B/N Then, Gymnastics Strength 3 Rounds 4 Ring Dips :20 Support Hold :20 Rest 4 Ring Dips :20 Catch Hold :20 Rest… Read more »

CrossFit-190415

Its 2 for one, two workouts one day! All the lifts and then all the tabata Strength EMOM x 12 1 SqSn (~80%) *Can adjust weight as needed *Miss a lift? Wait for the next minute *Score = weight MetCon… Read more »

CrossFit-190412

A little bit of everything! Strength/MetCon “7 Deadly Sins” For Time 10 C2B 20 T2B 30 DL (185/135) 100 DU 30 BoxJ (24/20) 20 Burpee 10 Cl (185/135) Time = :30, 1:30, 2min, 1:30, 2min, 1:30, 2min Optional BuyOut “Body… Read more »

CrossFit-190411

Did someone say Thrusters? MetCon/Cardio 21/15 Cal Row 15 Burpees Over Rower 9 DB Th (50/35) 5min Clock 15/11 Cal Row 12 Burpees Over Rower 9 DB Th (50/35) 4min Clock 12/9 Cal Row 9 Burpees Over Rower 6 DB… Read more »

Crossfit-190406

Grace x2, but heavier and with burpees…what!?  that is awesome 🙂 Really it is! Strength/MetCon For Time 60 C&J (185/130) *E2MOM = burpees including “0” (start @ 2 and progressive by 2’s) *18min Cap Optional BuyOut “Show & Go”