#russianswings Archives - Iron Hero CrossFit

#russianswings

CrossFit-190527

Posted May 26th, 2019 by Chris Suiter & filed under Workout of the Day.

Booty Gainz! MetCon AMRAP 12 10ea PistolSq 30 RSw (24/16) 10ea DeadBug PSq = 1min RSw = 1min DB = 1:30 Optional BuyOut “Push Pull”

CrossFit-190515

Posted May 14th, 2019 by Chris Suiter & filed under Workout of the Day.

As if a burpee couldn’t get any better! MetCon AMRAP 8 10 RSw (24/16) Burpee Pushup* *Sx = burpee *Ascending ladder = 2, 4, 6, etc. Optional BuyOut “ScapJacked v2”

CrossFit-190418

Posted April 17th, 2019 by Chris Suiter & filed under Workout of the Day.

KettleBooty Gainz! Strength/MetCon 3 Rounds (Weight) 5 RSw (Heavy) 10 RSw (Mod) 15 RSw (Light) *1min Rest B/N Then, Gymnastics Strength 3 Rounds 4 Ring Dips :20 Support Hold :20 Rest 4 Ring Dips :20 Catch Hold :20 Rest… Read more »

CrossFit-190312

Posted March 11th, 2019 by Chris Suiter & filed under Workout of the Day.

Gainz every minute on the minute. Strength/MetCon EMOM x 10 3-5 Bar Muscle Ups 5 HSPU 2min Rest EMOM x 10 1 Rope Climb (15’) 10 Russian Swings (32/24)* *Can be 2×16 and 2×12 *BMU & HSPU unbroken *Retest… Read more »

CrossFit-190216

Posted February 15th, 2019 by Chris Suiter & filed under Workout of the Day.

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-190204

Posted February 3rd, 2019 by Chris Suiter & filed under Workout of the Day.

Every rep counts! Cardio For Time RSw (24/16)* 50 DU (After Each) *10, 20, 30, 40, 50 DU = 45sec, Sw = 30sec, 45sec, 1min, 1:30, 1:30 *9min cap *1:1 DU:SU ratio Optional Buy Out “Hollow Row”

CrossFit-190130

Posted January 29th, 2019 by Chris Suiter & filed under Workout of the Day.

But did you die??? Strength/MetCon Death By RSw (32/24) 10 Situps *RSw x 2 Optional Buy Out “Gymnasty v2”

CrossFit-190121

Posted January 20th, 2019 by Chris Suiter & filed under Blog, Workout of the Day.

Ben prefers the invisible assault bike most days. MetCon/Cardio 15-12-9 Cal AAB WB (20/14) –At 5min- 21-15-9 RSw (24/16) Down Up -At 10min- DB PPress (50/35) Pullup -15min Cap- *Score = 3 separate times, remaining time is rest time in… Read more »

CrossFit-190615

Getting some serious leg building in today!

MetCon

21-15-9

Synchro FSQ (155/110)

Pullup

Then

ME Reverse Sled Pull (3×45/2×45)

*On a 12min clock

*Score = distance (in meters) covered with sled

Optional BuyOut

“Dat Ass Doe”