All the cardio things today! Cardio For Time Calorie Bike* Calorie Row* 500 DUs** *MM = 100; MF = 85; FF = 70 **700 SUs *E2MOM = synchro situps in ascending ladder; start @ 5ea, 6ea, 7ea, 8ea, etc. until… Read more »
CrossFit-190511
#Saturday
CrossFit-190420
Come for the WOD stay for the Yoga! Strength/MetCon AMRAP 15 3 Rope Climb (15’) 10 FSq (185/130)* 10 DL (185/130) *From the floor **P1 = 30 Pushup, P2 = working through RC, FSq, DL *Score = rounds +… Read more »
CrossFit-190413
There it is….Dat buy out Dat is “Dat Ass Doe” Cardio AMRAP 16 75m Sled Pull (225/160)* ME Unbroken PSn (135/95) *225 = 5 x 45’s *160 = 3 x 45’s + 25 *As soon as you break on… Read more »
CrossFit-190330
MetCon/Cardio In Teams of 3: ME Cal Bike 1 Legless Rope Climb (15’) 48’ Box Push (D&B) *Box Push is the pacer. Rope Climb is the speed bump. The calories are the score Optional Buy Out “10min ‘JT’”
CrossFit-190323
Thrusters??? And It doesn’t matter….. Cardio CFG Open 19.5
CrossFit-190302
Strength/MetCon 10 RFT 10 DL (155/110) 10 PCl (155/110) 10 S2OH (155/110) *Break this up how you want b/n you and your partner *No set reps, no set rounds, just finish *25min Cap Optional Buy Out “Show & Go”
CrossFit-190119
I’m not a snitcher, I just tell it like it is -Cindy Brady (Brady Bunch) MetCon Partner “Cindy” AMRAP 20 5 Pullups 10 Pushups 15 ASQ *Option 1 = IGYG Rounds *Option 2 = IGYG Mvmts Optional Buy Out… Read more »
Today's WOD
CrossFit-190525
In honor of Lt. Michael Murphy
Strength/MetCon
“Murph”
For Time
1 Mile Run
100 Pullups
200 Pushups
300 Air Squats
1 Mile Run
*No time cap
*Weight vest will be at coach’s/your discretion
Partition Options
Unbroken
20x (5, 10, 15)
10x (10, 20, 30)
Run together, partition middle with partner)
Optional BuyOut
“Recovery Bike”
Posted in Workout of the Day
Tagged #herowod, #memorialday, #milerun, #workoutoftheday, crossfit, ihcf, ironhero, murph, pullups, pushups, squats, wod
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