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CrossFit WOD- 180307

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 »

CrossFit WOD – 170309

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 »

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 – 161105

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 »

CrossFit WOD – 161005

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 »

CrossFit WOD – 160804

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!

CrossFit WOD – 160601

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!

CrossFit WOD – 160310

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 »

CrossFit WOD – 160229

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 »

CrossFit WOD – 160208

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 »