Workout of the Day

CrossFit WOD – 171111

It’s Veterans Day. We here at Iron Hero want to send a huge thank you to all you who have served in our military! Today’s WOD is in honor of USAF SSgt Timothy P. Davis, 28, who was killed on February… Read more »

CrossFit WOD- 171110

Brian and Michael getting some rowing in during a recent wod. Both of these guys bring quite the energy to any class they attend.   Conditioning (IGYG format) 1000m Row 750m Row 500m Row 250m Row *Score is total time… Read more »

CrossFit WOD – 171109

Get ready for some lunges…   Strength 5X10 each BB Front Rack Rev Lunges *Score= Weight Then buy out: 50 Pull-ups *Rx+: C2B   “Blessed are the hearts that can bend; they shall never be broken.” – Albert Camus

CrossFit WOD – 171108

Nikki setting up to do a few swings.   For Time 60 DB Snatches (50/35) *EMOM= Burpees Rx+: 8; Rx: 6; S1: 4; S2:3 **8 min cap   “We are products of our past, but we don’t have to be… Read more »

CrossFit WOD -171107

A day to lift some weight.   EMOM x 9 3 PC (185/130) 3 FSQ (185/130) 3 PJ (185/130) **Score is weight   “When you choose hope, anything is possible.” – Christopher Reeve  

CrossFit WOD – 171106

Reminder, tonight is the initial Monday Night Yoga. See you there!   MetCon 3 RFR (1min each) Russian Swings (24/16) Down Ups Cal Row Rest   “While one may encounter many defeats, one must not be defeated.” – Maya Angelou

CrossFit WOD- 171103

Jessica taking the kettlebells for a Saturday morning stroll. Okay, truth be told, she was going much faster than this picture portrays.   AMRAP 12 10 DB Thrusters (35/20) 10 T2B 30 DU   “Your life will fly by, so… Read more »

CrossFit WOD – 171031

When was the last time you made it in for your Functional Movement Screening?   EMOM x 9 4 Power Snatch (155/110) 4 OHS   “Success is no accident. It is hard work, perseverance, learning, sacrifice and most of all,… Read more »

CrossFit WOD – 171030

Putting in consistent effort will yield the gainz.   Conditioning “Jackie” 1000m row 50 Thrusters (45/35) 30 Pull-ups   “If you only ever give 90% in training then you will only ever give 90% when it matters.” – Michael Owen… Read more »

CrossFit WOD – 171028

Mitch and Ben a couple weeks ago during a competition.   AMRAP 20 (IGYG) 100m Sprint 5 Pull ups 10 Push ups 15 Squats Rx+: C2B     “Obsessed is just a word the lazy use to describe the dedicated.”… Read more »