hang power cleans

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 – 170505

Jon will leave no stone unturned. He just likes to lift.   Strength 3RM C&J *10  mins to find   MetCon E3MOM X 6 5 Hang Power Cleans 12-20 PU     “You may have to fight a battle more… 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 – 160602

Day 3 of Free Week is upon us!   You only have Thursday, Friday, and Saturday to take advantage of our 1 Year Anniversary Specials: 50% off IHCF Gift Cards Current athletes get super cheap drop in classes Non-members get… Read more »

CrossFit WOD – 160428

Free Week is coming the first week of June AND the entire month of May means 50% of IHCF Gift Cards and discounted Enrollment!  Summer is coming, isn’t it…?   MetCon For Time   30 Clean to Thrusters (135/95)  … 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!

Can you say EMOM – 151213

Tom and I eating dog biscuits.  No, seriously.  We’re not joking.  And they weren’t good…   Thanks for all the birthday wishes!  It was a great weekend and, whether you guys like it or not, it’s back to work time!… Read more »

Clean-Dip-DU – 151208

Getting the group to go after a little bit of barbell work!  Way to pick stuff up and put it back down again!   Is it absolutely necessary to wait until New Year’s Resolution time to make a new goal and… Read more »

Long socks today for the rope! – 150928

Don’t forget your long socks.  There, I said it three times, I think.  Or four.  Who’s counting…   Let’s kick the week off with a nice little lung burner… …then, hopefully, if you wear your long socks for the rope… Read more »