ironhero

CrossFit-190614

Deadlifts=booty gainz! Which will make your Friday better! Strength/MetCon 5 RFT 5 DL (225/155) 10 Burpees DL = 30sec B = 1min Then, Tabata x 4ea Hardstyle Plank L Side Plank R Side Plank *Retest from 9/4/18 Optional BuyOut “The… Read more »

CrossFit-190613

Cardio E2MOM x 4 250m Row 10 Thruster (95/65)* *Pick a thruster weight you can go unbroken every set *Score = weight x reps (ex: 95# x 40 = 3800#) Optional BuyOut “ScapJacked v2” ***Start with Big 4 Stretches***

CrossFit-190611

“bout to get that LSD in today! (also make sure you are well hydrated….drink water)!   MetCon/Cardio “Kelly” 5 RFT 400m Run 30 BoxJ (24/20) 30 WB (20/14) R = 2:30, BoxJ = 2:30, WB = 2min Optional BuyOut “Midline… Read more »

CrossFit-190606

Strength/MetCon Squat “Elizabeth” 21-15-9 SqCl (135/95) Ring Dip SqCl = 2min, 1:30, 1min; RD = 1:30, 1min, :30 ***Doublecheck Times from last time*** Optional BuyOut “Recovery Bike”

CrossFit-190604

Don’t forget to start your BINGO sheets!  (there is a Nerf gun square in there you wont want to miss)   Cardio AMRAP 18 400m SB Carry 21 Lying Toe 2 Rig *Lying knee raises, lying toe raises, lying toes… Read more »

CrossFit-190603

All the lifting and then all the tabata! It is gonna be the BEST DAY EVER! Strength E2MOM x 6 3 Front Squats *Ascending in weight up to heavy 3 *30 DUs after each set of FSQ Tabata Bottom 2… Read more »

CrossFit-190530

EPOC is in the forecast today!   MetCon/Cardio 21-15-9 Calorie Row Box Jump (24/20) Pushups 21cal = 1:30, 21boxj = 1:30, 21pu = 1min, 15cal = 1min, 15bo = 1min, 15pu = 1min, 9cal = 30sec, 9boxj = 30sec, 9pu… Read more »