This isn’t just a bunch of people sleeping on the job. We didn’t train so hard they passed out… For those of you who have completed an FMS (Functional Movement Screen) before, you may have an idea of what… Read more »
What to take from the FMS
Blog
Guest Days are here!
What is this “Guest Days?” Well, it’s the 17th and 18th of this month (September). …it’ll cost you nothing and you are welcome to come to any regularly scheduled classes: Thursday (the 17th): 5:30am, 9am, noon, 4:30pm, 5:30pm, 6:30pm… Read more »
You comin’, bro?
Startin’ your Labor Day off right with a workout with friends. Then you can go eat some stuff, drink some stuff (water, I’m sure), relax, and spend time with everyone! Monday, September 7th, at 9am at Iron Hero CrossFit…. Read more »
Open for All: Labor Day WOD
Don’t miss out… Iron Hero CrossFit is having our Labor Day WOD on September 7th, 2015 @ 9am at our box. Now, for all IHCF Athletes: we will be open normal hours, anyway (unless otherwise notified), so if you… Read more »
And the winner is…
Someone is about to start their life change today…
Athlete Spotlight – Aug. 2015
I know this picture is of Tom Selleck. I know, I know. I’m going to change it but Tony said to find a picture of Tom Selleck and use that… Name: Tony B Hometown: Omaha, NE (born in Riverside, CA)… Read more »
For you…
What do I mean, “for you?” Welp, better health and better results don’t hurt, huh? SFH. Stronger. Faster. Healthier. Seems to make sense… What have we got for you? Pure Whey Protein? Yes. Omega-3 Oil with an added 1000IU’s… Read more »
Giveaway & Thanks
Have you seen these blue ballot box things around town? Well, if you have, you know that there is a giveaway for one lucky person of an entire month of CrossFit classes for free! The drawing was supposed to… Read more »
What’s been goin’ on?
What’s been goin’ on the last couple of weeks at IHCF, you ask? Let’s check out the Iron Hero Family working and having fun! Lots more to come from this group of people and as our group of athlete’s… Read more »
Bootcamp, today!
What’s the low down for today, you ask? We are back to business as usual at Burke High School. It’s supposed to get up to 87 but not until 5pm tonight. …we’ll be alright! See you guys in… Read more »
Today's WOD
CrossFit WOD – 181019
Remember the day we ran out of room and people had to lay outside for presses? Today everone gets floor space.
MetCon
5RFT
5 DL (275/195)
10 burpees to plate (45)
Optional Buy Out
“Body Armor v3”
12 Db benchpress
8 weighted strict ring dips
6 weighted strict pullups
“With the new day comes new strength and new thoughts.” – Eleanor Roosevelt
Posted in Workout of the Day
Tagged burpees to plate, crossfit, crossfit exercise, crossfit omaha, crossfit wod, crossfit workout, crossfit workout of the day, db bench press, deadlift, dl, exercise, omaha, optional buy out, weighted strict pull ups, weighted strict ring dips, wod, workout, workout of the day
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