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 »
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 »
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!
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 »
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 »
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 »
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 »
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 »
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 »
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 »
It’s pretty clear that kids take in what you are doing. Not sure who was more excited the other day, Daughter or Dad, when she was able to do a wall headstand. I do know both were eager to capture a picture.
EMOM x 10
3 Power Snatches (155/110)
3 OHS (155/110)
*Score is weight
“A leader is one who knows the way, goes the way, and shows the way. —John Maxwell”