CrossFit WOD- 180103

Jon showing some jumping skills.   Open 11.1/14.1 (AMRAP 10) 30 DUs 15 Power Snatch (75/55) *Du= Su Then Skill work   “The harder the battle, the sweeter the victory.” – Les Brown

CrossFit WOD – 170429

 Here’s Bill and Andy on their surprise finals WOD last week. CrossFit to be prepared for the unknown & unknowable.   Skills What’s a skill you haven’t tried lately? Pick one and work on it.   20min AMRAP (Partner) 200m… Read more »

CrossFit WOD – 170328

We aren’t afraid to do something new.  You shouldn’t be either.   Skill Pick a skill you aren’t comfy with and let’s work on it   MetCon For Total Distance 1min Row 1min Rest 2min Row 2min Rest 4min Row… Read more »

CrossFit WOD – 161216

Joe mid-WOD for “Murph” with the weighted vest.  That was a great day!   Strength/Skill 15-20min to Find a 5RM (each leg) Barbell Front Rack Reverse Lunge *Lifting from the ground   Skill Pick something and work on it.  If… Read more »

CrossFit WOD – 161110

Don’t forget about our Veteran’s Day Hero WOD this Saturday at Iron Hero CrossFit!   “G.I. Jane” For Time 100 Burpee Pullups *15min Cap *If you cannot do bodyweight pull-ups, you will alternate 10 burpees and 10 ring rows until… Read more »

CrossFit WOD – 160831

Ever seen a prettier over head squat than Jason’s, I haven’t!   WL 15 to 20 mins to find 5 RM Hang Squat Snatch   Skill Handstands or Rope or Rings   Because everyone loves to squat…..right?

CrossFit WOD – 160826

Thanks for all your hard work, guys!   The Challenge is ending in a week.  Keep an eye out for an email and posting in our Athlete Page regarding heats for the Finals and remember:   If anyone needs to… Read more »

CrossFit WOD – 160525

Brittany’s squat game is on point!  Right, Britt?   MetCon EMOM x 5 5 Thrusters (45/35) EMOM x 5 5 Thrusters (75/55) EMOM x 5 5 Thrusters (95/65) EMOM x 5 5 Thrusters (115/80) EMOM x 5 5 Thrusters (135/95)… Read more »

CrossFit WOD – 160524

Busy day on Saturday for some open skill work before our WOD.  How’s everyone’s calves feeling?   MetCon 6min AMRAP 12 DB Stepups (50/30) on 20″ Box 12 Ring Rows   Skill Muscle Up Work   Grip strength = shoulder… Read more »