CrossFit WOD – 171207

How do the arms feel after yesterday’s wod? Ready to get in some Pull ups and Ring dips?   Strength 5×5 Strict Pull Up 5×5 Strict Ring Dip Tempo & Hollow emphasis Then 3 min ME Swings   “Will your… Read more »

CrossFit WOD – 160923

Jenn is one of our many rockstars, here!  Proud of you guys!   MetCon   10min AMRAP 5 Deadlifts 10 Pushups 10 Deadlifts 10 Pushups 15 Deadlifts 10 Pushups 20 Deadlifts 10 Pushups 25 Deadlifts 10 Pushups 30 Deadlifts 10… Read more »

CrossFit WOD – 160503

Dave shows us what the meaning of working hard and playing hard is all about!   WL EMOM x 20 2 TNG Power Cleans + 1 Power Jerk ~70% of 1RM   Quick and dirty yesterday.  Heavy today!

CrossFit WOD – 160229

Have you gotten anything new by doing the same old stuff over and over again?  Truly?   Reminder There is no 9am class tomorrow (Tuesday [3/1]).  Please schedule your classes accordingly.   WL E3MOM x 5 1 Snatch 1 Pause OHS… Read more »

CrossFit WOD – 160224

Solid nooner class!   Don’t miss out on our Level I Weightlifting Clinic that is Free to all IHCF Athletes. This is from 11am until 12:30pm this Saturday at Iron Hero CrossFit!   WL EMOM x 10min (AHAP) 3 TNG… Read more »

CrossFit WOD – 160127

Lots of rowing lately.  Luckily, today is not a rowing day, huh?   You’ve wanted to try it, but you haven’t. You’re ready for something that’ll keep you going all the way to your goals, but you haven’t found it… Read more »

CrossFit WOD – 160112

A little pre and post WOD mobility/stability work is ALWAYS in order!  Are you doing that?  Did you know that post workout is a great opportunity to improve those things OR to make yourself tight and sore if you don’t?… Read more »

CrossFit WOD – 160105

If there was ever an ok time to make a poop face, I suppose it’d be in the middle of double unders?  No?  Well, then I don’t know…   Strength/Skill E2MOM x 5 5 Pendlay Rows   MetCon For Time:… Read more »

Hang Snatch – 151230

Some days you’ve gotta get up and do something you don’t want to do.  For a lot of people, that day is only 2 days away!   WL 5×3 Hang Snatch *Heavy   MetCon For Reps: 5 Rounds of 30… Read more »

Snatch Complex – 151207

Iron Hero & 2 Alphas at The Trio comp!   Thanks to everyone who came out in support of our team at The Trio competition from this last Saturday! I need to do a little catching up on the WOD… Read more »