CrossFit WOD- 181025

Nick doing what he does best, lifting with his buddies.   Strength (repeat of 4/12/18) E90SOM x 10 1 Sq Clean 1 Front Squat 1 Jerk *work up to heavy Optional Buy Out “Midline Bike” 42-36-30-24-18 Ab mat situps 21-18-15-12-9… Read more »

CrossFit WOD – 160917

If you’re wondering, the answer is, yes:  we are having free bootcamp at 10am!   MetCon (completed 3/13/16; search 160323)   3 RFT 20 Box Jumps (24/20) 20 Alternating DB Snatches (50/30) 1min Rest   *12min Cap   If there… Read more »

CrossFit WOD – 160824

No bootcamp on August 27th and no bootcamp on September 3rd!  Read it.  Remember it.   Strength/Skill EMOM x 10 1 Heavy Pullup   *For weight   MetCon (Look up 160215 to see previous score) For Time 100 Sandbag Thrusters… Read more »

CrossFit WOD – 160812

Do it for the pink socks!   Tomorrow (Saturday) at noon.  Improve your overhead squat at Iron Hero CrossFit!   MetCon   For Time 5-4-3-2-1 Deadlifts (275/190) 25-20-15-10-5 Ring Dips   *10min Cap   Don’t forget your chance at learning… Read more »

CrossFit WOD – 160123

Bill getting a little bit of rowing in before we get some other fun stuff done!   “Gong,” for those that don’t know, is named after my parents (Greg & Chong) as they helped in a large amount to help… Read more »

Wall Balls – 160101

Throwback to the last, and so far, only time we’ve done “Karen.”  She’ll rear her ugly head, again, at some point…   MetCon (repeated from 10/20/15) For Time: 100 Wall Balls (20/14) *Every time you set the ball down =… Read more »

Better late than never – 151021

A little shot of the 5:30am class, today, knocking out “Diane!”   We had a post about the mental game yesterday, and how that should actually be the 11th General Physical Skill (it’s not physical, I get it). Well, another… Read more »

Pete & Repeat – 150921

Jen, Jon, and Hilary getting their presses on!   Every once in a while, we will redo a past workout.  We want to make sure that what we are doing is working and that you are getting more fit! Measurable… Read more »