CrossFit WOD – 170913

Ben likes to make heavy weights look easy. Here he is with a few floor presses between rounds of rowing.   E3MOMx6 5 ea DB Box Step ups on 20” (50/35) 10 V-ups 10 Down Ups   “Success at the… Read more »

CrossFit Partner WOD – 170211

Who wants gainz, anyway…   Partner WOD 20min AMRAP 50 Power Snatches (75/55) 50 DB Stepups on 20″ Box (50/30) 50 Ring Rows *As long as each partner does at least 1 rep of each movement, divide the reps up… Read more »

CrossFit WOD – 170203

I just like to lift.  Lifting is my favorite.   CrossFit Games Open WOD 11.2 AMRAP 15 9 Deadlifts (155/110) 12 Pushups 15 Box Jumps (24/20)   Some more Open prep coming through the rest of February before we get… Read more »

CrossFit WOD – 170106

Get better today than you were yesterday.  That’s all that matters, here!   Strength/Skill EMOM x 10 1 Heavy Weighted Pullup   MetCon (compare to 160929) 21-15-9 DB Push Jerks (50/30) Ring Rows Box Jump (24/20) *12min Cap   Pete… Read more »

CrossFit WOD – 161223

Some work with a couple of AMRAPs…   MetCon 9min AMRAP 30 Total DB Stepups on 20″ Box (50/30) 30 Ab Mat Situps 6min Rest 9min AMRAP 30 Calorie Row 30 Alternating DB Snatches (50/30)   Let’s have a double… Read more »

CrossFit WOD – 161008

Don’t let your mind fool you:  you are more capable than you think.   MetCon 16min AMRAP 20 Alt DB Stepups on 20″ Box (50/30) 10 HSPU 20 Ab Mat Situps 2min Rest   Look forward to more partner WODs… Read more »

CrossFit WOD – 160913

Keep your hands up if you’ve cleared your calendar to make it to our Free Week, starting October 10th and ending on Saturday October 15th!   MetCon   14min AMRAP 60 Calorie Row 50 DB Power Cleans (30/20) 40 DB… Read more »

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 – 160820

Don’t forget Dr Heck will be here for 8am to 10am for Iron Hero Athletes to get your adjusting on.  Restoring function, much like we do with our FMS, is important for staving off injury and creating a better “working”… Read more »