Rudy and Kat showing some upside down skills a couple weeks ago. Today Diane wants you to do some handstand pushups. “Diane” 21-15-9 DL (225/95) HSPU “Whether you think you can or you think you can’t, you’re right.”… Read more »
21 15 9
With all those brains, sometimes it gets hard to carry your head around… WL E3MOM x 5 3 Squat Snatches *Score = Weight MetCon 21-15-9 Russian Swings (24/16) Ab Mat Situps Down Ups *8min Cap First, we’re… Read more »
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 »
It’s time for IHCF to do a little bit of lifting and a little bit of WODding. That’s right. We will get things rolling just a few minutes after 10am for everyone doing the CrossFit Liftoff. We will spend… Read more »
How is everyone feeling this week, so far? MetCon 21-15-9 Front Squats (165/115) DUs* Pullups *DUs = 42, 30, and 18 *15min Cap We are in a power month. Be on the look out for some maxes coming up… Read more »
Don’t forget to give Dr Heck’s office a call if you plan on getting adjusted on Saturday, August 20th! MetCon 21-15-9 Ring Rows Pushups 2min Rest 21-15-9 Calorie Row Air Squats Let’s make it speedy!
Yay, Free Week! MetCon For Time (I go, you go) 27-21-15-9-15-21-27 Calories on the Rower Ab Mat Situps Partner it up!
It was a blast doing 16.2 and 16.3 might just bring up the skill level. But we’ll find out… WL EMOM x 10min 1 Snatch *Start at 80% of 1RM and can adjust from there MetCon 21-15-9… Read more »
Have you gotten anything new by doing the same old stuff over and over again? Truly? Reminder There is no 9am class tomorrow (Tuesday [3/1]). Please schedule your classes accordingly. WL E3MOM x 5 1 Snatch 1 Pause OHS… Read more »
Do something for yourself, today Today (Monday) is your last day to experience Iron Hero CrossFit for Free! These things don’t come along very often and everybody gets to take part if they want! MetCon For Time 21-15-9… Read more »
Jessica and Kizzie working through their 400’s last week.
200m Run/250 Row
9 DB Thrusters (50/35)
*Run/Row together, rest IGYG
“Trust yourself. Create the kind of self that you will be happy to live with all your life. Make the most of yourself by fanning the tiny, inner sparks of possibility into flames of achievement.”- Golda Meir