Is Working Out Enough? I once read a eye opening blog post by a gentleman named Mike Boyle. For those of you not in the strength and conditioning world, this name might not ring a bell. Doesn’t matter… I will, however, link the article below. What does matter
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 Run 150 Russian Swings (24/16) *Every 50 m = 1
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 4min Rest 2min Row 2min Rest 1min Row *Make sure
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 you struggle with a certain skill or drill, this is
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 you reach 100 of each Skill Open time to
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 reschedule, we need to do it ASAP! MetCon For
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) EMOM x 5 5 Thrusters (155/110) *You only move
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 stability = pulling power = gymnastic fun!