3 rounds for time

CrossFit WOD – 170214

If you haven’t had the chance to come out and give CrossFit a try, you’re missing out on what might be the best decision of your life!   BB 3×20 Goblet or DB Front Squats *Pick the weight *Can also… Read more »

CrossFit WOD – 161221

It’s always good to have a group of people working on the same mission as you in case you fall down…   “Nasty Girls” 3 RFT 50 Air Squats 7 Muscle Ups 10 Hang Power Cleans (135/95)   Let’s have… Read more »

CrossFit WOD – 161004

9am is 9:30am today.  Back to regularly scheduled class times after that!   Don’t forget!   WL 15-20min to find 1RM Power Snatch   MetCon 3 RFT 10 Power Snatches (115/80) 100m Run *8min Cap   Movin’ on up to a… Read more »

CrossFit WOD – 160917

If you’re wondering, the answer is, yes:  we are having free bootcamp at 10am!   MetCon (completed 3/13/16; search 160323)   3 RFT 20 Box Jumps (24/20) 20 Alternating DB Snatches (50/30) 1min Rest   *12min Cap   If there… Read more »

CrossFit WOD – 160713

Our Iron Hero Athletes are getting freakin’ strong! …gonna have to buy some more plates…   Don’t forget to put in your honey orders by this Friday! Signup sheet is on the whiteboard.   MetCon 18min AMRAP 10 S2OH (135/95)… Read more »

CrossFit WOD – 160701

Lindsay showing us some great mobility/stability as you need both if you’re going to overhead squat and do it well.  Nice work, Lindsay!   Don’t forget our Stink N Drink is tonight! It is the last one we’re having until… Read more »

CrossFit WOD – 160614

Keep yourself hydrated and keep a little bit of regular ol’ table salt in your water.  Keep things in balance, eh?   MetCon 3 RFT 400m Sandbag Carry (40/30) 20 Jumping Pullups 10 Sandbag Power Cleans (40/30)   *15min Cap… Read more »

CrossFit WOD – 160606

Thanks to everyone who decided to come out and try Iron Hero CrossFit during our Free Week!   It was great to meet you and to show you a bit about what we do here, who we are, and the… Read more »

CrossFit WOD – 160323

Why would you work for a beach body as summer approaches?  Wouldn’t it make more sense to have it year ’round?   Strength/Skill EMOMx10 1 Heavy Pullup   MetCon 3 RFT 20 Box Jumps (24/20) 20 Alt DB Snatches (50/30)… Read more »

CrossFit WOD – 160315

Don’t about our March Madness workouts this weekend!   “Nasty Girls” 3 RFT 50 Air Squats 7 Muscle Ups 10 Hang Power Cleans (135/95)   *18min Cap   Another benchmark WOD.  Get excited!