5 rft

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 – 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 – 170130

Mitch’s first competition is coming up.  He’s been working hard and we’re excited to see what’s going to happen!   MetCon (last completed 4/14/16) 5 Rounds for Time (RFT) 4 Squat Cleans (185/130) 6 HSPU 8 T2B *14min Cap   Ending… Read more »

CrossFit WOD – 170121

Brooke has gotten strong and we’re all about to get a bunch stronger over the next 4 weeks…   For those of you maxing out today for our strength program, make sure you get here a little bit before 11am… Read more »

CrossFit WOD – 170118

Don’t miss out on this chance to make it in here for an entire week for free!   MetCon (last completed 7/19/16) 5 Rounds for Time 5 Power Snatches (135/95) 250m Row* *Can sub 15 burpees if out of rowers *12min… Read more »

CrossFit WOD – 161224

Gracie says relax.   Thanks for all your hard work in 2016, everybody!  We have got some big plans for 2017, already!   Happy Holidays!   MetCon 5 RFT 10 Ring Rows 5 Burpee Box Jumps (24/20) *9min Cap Skill… Read more »

CrossFit WOD – 161109

Seriously, have you done anything for yourself, lately?   FYI IHCF Members: Saturday’s class is a free class so make sure you use up your classes during the week and come on in on Saturday for the Hero WOD!  … Read more »

CrossFit WOD – 160719

Waddle the night away!   MetCon 5 RFT   5 Power Snatches (135/95) 250m Row or 200m Shuttle Run (2 x 100m)   *12min Cap    

CrossFit WOD – 160427

Sweat angels are coming!   MetCon 5 RFT 14 Alt DB Snatches (50/30) 40 DUs   *E2MOM = 8 Pushups; Rx+ = 16 Pushups *14min Cap   DB Snatches!  Yay!

CrossFit WOD – 160416

Let’s have some fun supporting our family at the Festivus Games!   Good luck to all of our IHCF Athletes competing in the Festivus Games today! Work hard and most importantly HAVE FUN!   “Nancy” 5 RFT 400m Run 15… Read more »