#ironherocrossfit

CrossFit-190711

Cardio LM AMRAP 15 1000m Row** Rest until 5min then, Push Press (95/65)* Pullup* 15 ASQ *5ea, 10ea, 15ea, etc. *Score = rounds + reps of second part **Scale distance to get done around 4min mark Optional BuyOut “Recovery Bike”

CrossFit-190502

The “upside down” is a fun place to go…Isn’t it? Strength/MetCon “Diane” 21-15-9 DL (225/155) HSPU 1:30ea, 1min ea, :45ea Optional BuyOut “ScapJacked v2”

CrossFit-190320

Strength/MetCon 21-15-9 DL (185/130) Bar Facing Burpee *50 DUs after every round DL = 21 (1:30), 15 (1:00), 9 (:30) BFB = 21 (2:00), 15 (1:30), 9 (1:00) DU = 1:00 *Retest from 6/6/18 & 9/21/18 Optional Buy Out “International… Read more »

CrossFit-190313

WED-nesday is always a good day for some booty gains! #lunge #everythreeminutes   Cardio For Time 200/140 Cal Bike *E3MOM = Ascending ladder of strict pullups & goblet reverse lunges (35/25) *Can be KB/DB *Start at 1ea, then 2 ea,… Read more »