knees to elbow

CrossFit WOD – 170322

I’m sure Brian is looking forward to thrusters on Friday just like the rest of us!  Can’t keep this man down!   WL E3MOM x 5 3 Squat Cleans   MetCon 10min AMRAP 15 Wallballs (20/14) 10 T2B   I… Read more »

CrossFit WOD – 170227

    WL 5×2 Squat Clean *2min rest between sets MetCon E3MOM x 4 500m Row or 400m Run 12 T2B Lets have a little bit of fun to end February!

CrossFit WOD – 170130

Mitch’s first competition is coming up.  He’s been working hard and we’re excited to see what’s going to happen!   MetCon (last completed 4/14/16) 5 Rounds for Time (RFT) 4 Squat Cleans (185/130) 6 HSPU 8 T2B *14min Cap   Ending… Read more »

CrossFit WOD – 170124

Who doesn’t like to do a few pushups?   CrossFit Games Open WOD 13.4 7min AMRAP Clean & Jerk (135/95) T2B *3ea, 6ea, 9ea, etc.   A bit of an ascending ladder with a moderately heavy weight and gymnastics.

CrossFit WOD – 170109

Brant can balance on his hands.  When was the last time you learned something new?   WL EMOM x 10 1 Squat Snatch *+/- 85% of 1RM Squat Snatch   MetCon 6min Clock 1000m Row ME T2B* *Score is total… Read more »

CrossFit Partner WOD – 161231

Have a bit of fun today and get serious next year!   MetCon 24min Partner AMRAP (I Go You Go) 12 Pullups 31 Wallballs (20/14) 16 T2B *Must complete the entire round before your partner can go   Make it… Read more »

CrossFit WOD – 161207

Working against the clock today.  Let’s remember to have some fun!   MetCon 3 Rounds for Reps 3min Clock 500m Row ME DUs Then 1min Clock ME T2B 3min Rest   Lots of stuff.  Does that make sense, here?

CrossFit WOD – 161202

Lift some heavy weight for ‘Merica!   WL 15-20min to Find 3RM TNG Power Cleans   MetCon 10min AMRAP 20 Wallballs (20/14) 15 T2B 10 Power Cleans (135/95)   Ending the year with an entire month of strength work!

CrossFit WOD – 160924

Well, hopefully nobody works as oompa loompas.  Yeah…   @ Work Partner WOD   For Time 2000m Row 150 Ring Rows 125 Front Squats (135/95) 100 T2B 800m Sandbag Carry (40/30) *Split everything up as you guys see fit, as a… Read more »

CrossFit WOD – 160820

Don’t forget Dr Heck will be here for 8am to 10am for Iron Hero Athletes to get your adjusting on.  Restoring function, much like we do with our FMS, is important for staving off injury and creating a better “working”… Read more »