CrossFit WOD – 171214

A few Swolverines showing their might.   Strength 5×5 Deadlift (heavy)   “You don’t drown in the water. You drown by staying there.” – Edwin Louis Cole

CrossFit WOD- 171130

Warm up session from earlier in the week.   Strength 1RM of following complex: 3 Clean DL 3 HSQCL 3 Push Jerks *Rest as needed   Buy out: 2 mins accumulated L-Sit hang Scaled include hang, and knee raised hang  … Read more »

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 – 170926

Every repetition counts today, so work until the end.    AMRAP10 10 DL (225/155) 3 Bar Muscle ups   “A good leader is a person who takes a little more than his share of the blame and a little less… 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 – 170906

Brooke doing some deficit push ups last month. She always strives for her best form on whatever the movement.   “Diane” 21-15-9 DL (225/155) HSPU   “Nothing great was ever achieved without enthusiasm.” -Ralph Waldo Emerson

CrossFit WOD – 170808

Here’s a chance to work those deadlifts.   Strength 5×8 Deadlift *3min rest between **score is weight THEN a buy out 100 Pull ups or Ring Rows or 25 Bar Muscle Ups   “Our greatest weakness lies in giving up.”… Read more »

CrossFit WOD- 170705

Let’s lift something heavy today.   Strength 1RM Deadlift *To form failure 5X :30/:30 Strict Pull-ups   “The powerful play goes on and you may contribute a verse.”-Walt Whitman  

CrossFit WOD – 170614

In the United States, Flag Day is celebrated on June 14. It commemorates the adoption of the flag of the United States, which happened on June 14, 1777, by resolution of the Second Continental Congress. Now you know. MetCon “Diane”… Read more »

CrossFit WOD- 170530

Brian at our last stretching seminar quietly getting his stretch on.    Strength 5 Sets (Super sets) 6-8 DL (Pick Weight) 6-8 DB Strict Press (Pick Weight) *2-3mins between sets   ****Reminder that this Saturday is our special diaper drive/ WOD…. Read more »