gymnastics

What’s In Your Gym Bag?

Before you head to Iron Hero CrossFit for your WOD, make sure you have your essentials covered. You may not need all of these items every day, but you’ll be glad to have them around.   The Essentials   Shoes:… Read more »

CrossFit WOD – 170407

Don’t forget about the Mobility clinic Saturday Morning.   Free for members, $10 for guests, we’ll start at 11am.   WL 1rm Squat Snatch   MetCon Tabata (8ea) Power Snatches (75/55) Burpees Over Bar *score = total reps Rx+= 95/65… Read more »

CrossFit WOD – 170329

MJ ain’t gonna let anything stop her!  She’s tenacious!   Strength/Skill 4 Sets of 8-10 Reps DB Strict Press Strict Pullups (ME) *2min Rest   MetCon 4 RFT 200m Run 10 T2B 1min Rest *14min Cap   Dropping in on the… Read more »

CrossFit WOD – 170325

Lift big weights, move often, eat well, etc.  Big things coming!   Partner MetCon For Total Time & AMRAP 800m Row or 1000m Run Then 12min AMRAP of 100 Russian Swings (32/24) 50 Pushups Then 800m Row or 1000m Run… Read more »

CrossFit WOD – 170322

I’m sure Brian is looking forward to thrusters on Friday just like the rest of us!  Can’t keep this man down!   WL E3MOM x 5 3 Squat Cleans   MetCon 10min AMRAP 15 Wallballs (20/14) 10 T2B   I… Read more »

CrossFit WOD – 170321

Can’t be shy about them double unders anymore, eh, Brooke?   BB 4 x 8ea DB Reverse Lunges (Pick Weight) Ring Rows* *2min rest between sets *Rx = feet on the box for ring rows   MetCon For Time 50… Read more »

CrossFit Partner WOD – 170317

Congrats to everyone who went ahead and got their first, and several more, Rx handstand pushups!   Partner BB 150 Total Goblet or DB Front Squats *Record Time   MetCon 15min AMRAP 50 Russian Swings (24/16) 30 Burpees 10 Pullups… 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 – 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 Partner WOD – 170211

Who wants gainz, anyway…   Partner WOD 20min AMRAP 50 Power Snatches (75/55) 50 DB Stepups on 20″ Box (50/30) 50 Ring Rows *As long as each partner does at least 1 rep of each movement, divide the reps up… Read more »