Katie makes sure she stays well hydrated at all times! Strength/MetCon 10 RFT 21 RSw (24/16) 15 GobSq (24/16) 9 Burpee Over KB *IGYG Rounds *If groups of 3: Hold hollow til person behind you is done Sw =… Read more »
CrossFit-190216
rft
CrossFit-190212
Just keep climbing! MetCon 3 RFT 44’ HS Walk* 4 Rope Climb (15’) *HS Walk mod = backward bear walk (44’) *HSW = 1:30, RC = 1:30 Optional BuyOut “Midline”
CrossFit WOD – 181219
After a brief break back in India, Sunetri is back at it as strong as ever! MetCon (Retest from 6/5/18) 10 RFT 3 Clean & Jerks (155/110) 5 Pullups Rx+ = C2B Optional Buy Out “Bi’s + Tri’s… Read more »
CrossFit WOD- 181127
Way to go Nikki on the pistol progression. Always setting new challenges for yourself. MetCon 5 RFT 20 Am Swings (24/16) 20 Down Ups Optional Buy Out “Body Armor v4” 2-5 Supersets 10 Bench press 10 RDL’s 2min… Read more »
CrossFit WOD- 181117
U.S. Navy Special Warfare Operator Chief Petty Officer (SEAL) Brian R. Bill, 31, of Stamford, CT, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, of wounds suffered when his unit’s helicopter crashed in Wardak… Read more »
CrossFit WOD – 180919
By boat, by bike, by rope… 5RFT 20/14 Cal Row 15/12 Cal Bike 75 DUs Then Mobility “Don’t look at your feet to see if you are doing it right. Just dance.” —Anne Lamott
CrossFit WOD -180915
Nikki and Rob celebrating their victories. Sat Partner WOD 5 RFT (each) 12 Deadlift (155/110) 9 Hang Power Clean (155/110) 60 DUs 1 Legless Rope Climb (15′) *IGYG full rounds “Definiteness of purpose is the starting point of… Read more »
CrossFit WOD- 180907
** Reminder no classes until 4:30pm on 9/7** Get in the swing of fitness by consistently showing up and putting in the work. 4RFT 400m Run 10 ea KB Snatch (24/16) 10 ea Goblet Reverse Lunge (24/16) *retest from… Read more »
CrossFit WOD- 180516
“DT” is in honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. “DT” 5RFT 12 DL (155/105) 9 HPCL 6 Push… Read more »
CrossFit WOD- 180407
Nick and Scott pushing each other through the rowing and floor presses on Thursday. 6 RFT 21 American Swings (24/16) 15/11 Cal Row 9 Wall walks **wall walk= 5 alt shoulder taps “It is never too late to… Read more »
Today's WOD
CrossFit Programming – Week of December 9th, 2019
🚨Programming for Week of Dec 9th🚨
✅Reminder: Only BROWN Levels Shown
✅Don’t forget our Iron Hero CrossFit Holiday Party is taking place on Sunday, December 15th! We want all you guys to be there so we can have some fun, hang out, and do something outside our 4 walls. Be there!
✅Monday✅
🧸Pistols
12 minutes
Build to Heavy 3
reps
Rest 1:00 b/t side/sets
🧸“Bagel Bites”
12 min AMRAP
10 sec L-sit
20 Air Squats
30 Doubleunders
✅Tuesday✅
🧸“Occam’s Razor”
5 Rounds For Time
12 Burpees to 1′
Target
12 American KbS
70/53
12 Cal Bike/Row/Ski
→Sub 200m run
Rest 2:00
🧸Core Finisher
3 Rounds For Quality
15 Partner Situps
(each)
30 sec WtD Plank
10 Partner Kneeling
Medball Side Throws
(ea/partner/side)
30 sec WtD Plank
✅Wednesday✅
🧸Half-kneeling Kb Press
15 minutes
Accumulate 4-6 Sets
8 Reps (ea/s)
Building
1:00 Rest b/t sides/sets
🧸“Staircase”
For Time
1-2-3-,,,-8-9-10
Ring Dip
Box Jump 24/20
10-9-8-…-3-2-1
TtB
Wallball 20/14
✅Thursday✅
🧸Weightlifting
10 minutes
Build to Heavy
1 Power Clean
+
3 Front Squats
🧸“Enter the Dragon”
5 Rounds For Time
400m run
8 Front Squats
185/135
12 CtB Pullups
✅Friday✅
🧸Sumo Deadlift
12 minutes
Build to a Heavy
5 Reps
🧸“String Theory”
15 min AMRAP
Heavy & Unbroken
9 Deadlift
6 Hang Power
Clean
3 Push Press
If you break drop weight by at least 10% &
rest 1:00
✅Saturday✅
🧸“Chain Link”
For Time
Accumulate
300 Abmat Situps
200 Pushups
100 OH Squats
115/85
Then
800m Run
🧸Core Finisher
Tabata
Russian Twists
w/KB
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