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CrossFit WOD- 180221

Scott & Megan during last Saturday’s partner wod.   2RFT (retest of 8/15/17) 28 Russian Swings (24/16) 21 FSQ (115/80) 15 Pull ups 90 DUs Rx+: 28 Swings, 21 FSQ, 150 DUs & 9 MUs   Then Skill Time   “If your actions inspire others to dream more, learn more,

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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 the month on a heavy MetCon.  So, ending the month

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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 was ever a time to sprint through a WOD, today

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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 (40/30)   *EMOM = 5 Sandbag Power Cleans (40/30)  

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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 a bit about your ankles and how to improve your

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CrossFit WOD – 160627

Doing some CrossFit Benchmark WODs!   “Isabel” For Time 30 Snatches (135/95)   *8min Cap   Skill Open skill work   Retest day.  We’ve done this but it was a looooooong time ago.  Search for it on your ZP account!

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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 us complete work on Iron Hero CrossFit. Without their help,

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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 = 5 burpees   Let’s see how much more fit we’ve

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Thruster Friday – 151211

I say they were clean to thrusters…  Looks like some big dumbbells there, though!   Yay, Friday! Let’s end this week with some improved fitness! Remember, everything we do in CrossFit is measurable and repeatable.  This is how we know whether what we are doing is working or not… …if

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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 good point was brought up by a couple of our

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