press

CrossFit-190608

All the strength building!   Strength/MetCon 4ea RFR 500m Row 15 DB Strict Press (Moderate) ME Strict Pullup *IGYG full rounds *Score = total number of pullup reps** **Pick a challenging pullup option Optional BuyOut “Roped”

CrossFit-190522

Its like a genuine “Bro Sesh”  benchmark WOD Strength “Lynne” 5 RFR Bench Press (BW) Strict Pullups *Can be floor press IF necessary *Rest as needed *As soon as the bench is done move IMMEDIATELY to pullups Optional BuyOut “Bodybuilding”

CrossFit WOD- 180929

Rudy showing some self love by getting in to do his workouts. **No regular 9 or 10 am classes. Come join us for the little lifting competition.     CrossFit Total 1RM BSQ 1RM Press 1RM DL *3 attempts at… Read more »

CrossFit WOD – 161220

I suppose it depends on who you ask, huh?  Some say yes, some say no…   Strength/Skill E2MOM x 5 5 Strict Presses 5 Strict Pullups   MetCon For Time 100 DUs 10 Russian Swings (24/16) 80 DUs 20 Russian… Read more »

CrossFit WOD – 160726

Kim & Chong taking us to the gun show!   MetCon For Time 200m Run 10 DB Squat Cleans (50/30) ME DB S2OH (50/30)*   *Accumulate a total of 50 S2OH but every time you break, you must start over… Read more »

CrossFit WOD – 160713

Our Iron Hero Athletes are getting freakin’ strong! …gonna have to buy some more plates…   Don’t forget to put in your honey orders by this Friday! Signup sheet is on the whiteboard.   MetCon 18min AMRAP 10 S2OH (135/95)… Read more »

CrossFit WOD – 160527

A little throwback to some of the first kipping pull-ups Tony ever got.  Come a ways from there, huh, Tony?   WL E2MOM x 5 1 Strict Press 3 Push Press 5 Power Jerk   *Heavy   MetCon For Total Reps… Read more »

CrossFit WOD – 160512

We like you to progress incrementally from one end to the other.  So… Don’t run before you can walk!   Strength 15min to Find 10RM Strict Press   MetCon For Time 30 DB Bears (30/20)*   *EMOM = 5 T2B… Read more »

CrossFit WOD – 160401

    WL Bear Complex: 1 Power Clean 1 Front Squat 1 S2OH 1 Back Squat 1 S2OH *Score is heaviest weight completed *7 times through complex is completed set   Better late than never!

CrossFit WOD – 160209

We’re setup and ready to go for the week!  Back to some regularly scheduled programming!   Some CrossFit Games Open workouts coming up before the CrossFit Games Open this month. Gettin’ a taste!   Strength/Skill 15-20min to Find 10RM Push Press… Read more »