Workout of the Day

CrossFit WOD – 170925

April knocking out some squats.    G.I. Jane 100 Burpee Pull-ups for Time *15 min cap   “If you want to build a ship, don’t drum up the men to gather wood, divide the work, and give orders. Instead, teach… Read more »

CrossFit WOD – 170923

With Chong’s enthusiasm for working out, it was no surprise her brother would want in on the fun. It was definitely a treat to have him join us while he was in town.   Synchronized Partner WOD For Time 800m… Read more »

CrossFit WOD – 170922

After you play today, come join the rest of the Iron Hero Family for some fun. Check out the message board and athlete’s portal for more information on today’s stink n drink. Hope you see you there.   “Nancy” 5RFT… Read more »

CrossFit WOD – 170921

Squats for you, and you, and you… Squats for everyone today.   Strength 5×1 1 set is: 2 FSQ 2 BSQ 2 OHS Then L-sit work   “Being responsible sometimes means pissing people off.” Colin Powell

CrossFit WOD – 170920

It’s important to cool down and get your FMS stretches in daily. What’s your favorite stretch after a hard wod?     Bergeron Beep Test EMOM x ME 7 Thrusters (75/55) 7 Pull ups 7 Burpees *Score is rounds **Rx=… Read more »

CrossFit WOD – 170919

Jon with his overhead plate lunges a few weeks ago.  No lunges today, but still get to move some plates.     EMOM x 16 1: 5DL (255/180) + 4 Burpee to Plate (45/25) 2: 5 Pull ups + 4… Read more »

CrossFit WOD – 170918

Kristina during one of her five runs of the “White” Hero WOD. She does a great job of embracing whatever the work out of the day throws her way.     Conditioning AMRAP3 400m Run ME Pull ups 1 min… Read more »

CrossFit WOD – 170916

A great advantage of doing CrossFit is the scalability of movements. By breaking down the skills, you can work the weaknesses and make them better.   Partner WOD 10RFT each 5 Power Snatch 10 MB SQ Clean (20/14) *P1:1st rd,… Read more »

CrossFit WOD – 170915

Everyone has a movement they don’t care to do. Don’t let that keep you from getting your workout in.     3RFT 21 Cal Row 15 Wallballs (20/14) 90 DU   “Expecting life to treat you well because you are… Read more »

CrossFit WOD 170914

Megan knocking out a few plate overhead lunges during “White” Hero wod at the beginning of the month.     Strength 5X5 ea Front Rack Bulgarian Split Squats *Score is weight Then 100 Hollow Rock Buy out   “Do what… Read more »