It’s a snatchy type of day. EMOM x 9 4 P Snatch (155/110) 4 OHS (155/110) *Score= Wt “It is not as much about who you used to be, as it is about who you choose to be.”… Read more »
When was the last time you made it in for your Functional Movement Screening? EMOM x 9 4 Power Snatch (155/110) 4 OHS “Success is no accident. It is hard work, perseverance, learning, sacrifice and most of all,… Read more »
After you play today, come join the rest of the Iron Hero Family for some fun. Check out the message board and athlete’s portal for more information on today’s stink n drink. Hope you see you there. “Nancy” 5RFT… Read more »
Squats for you, and you, and you… Squats for everyone today. Strength 5×1 1 set is: 2 FSQ 2 BSQ 2 OHS Then L-sit work “Being responsible sometimes means pissing people off.” Colin Powell
Several people stepped up to trying a new skill on Saturday with rope climbs. Kristina was able to nail the foot placement. Way to go! EMOM x 9 4 Power Snatch (155/110) 4 OHS (155/110) “The only journey… Read more »
Hope everyone had a nice rest day yesterday, because its time to get back to the grind! Strength 15 – 20 minutes to find 1 RM Snatches MetCon 21 Burpees 15 OHS (135/95) 9 Muscle Ups *8 minute… Read more »
Isn’t that right, guys? Picking up heavy things and throwing them back down again. WL 5 Sets 2 Power Snatch + 3 Overhead Squat *For weight *2min rest b/n sets MetCon 7min AMRAP 15 Power Snatches (75/55)… Read more »
Don’t forget to have fun in life for what is life without a little fun?! WL E2MOM x 4 1 Panda Pull + 1 Hang Power Snatch + 1 OHS *Progressive & Heavy Buy Out NOT For… Read more »
Let’s have some fun supporting our family at the Festivus Games! Good luck to all of our IHCF Athletes competing in the Festivus Games today! Work hard and most importantly HAVE FUN! “Nancy” 5 RFT 400m Run 15… Read more »
Lookin’ good Tony! WL E2MOM x 5 2 Snatches 1 Overhead Squat *Progressive MetCon Tabata Power Snatches (95/65) *Score is total reps High intensity for a short duration = High density WOD today!
Way to get after the “31 Heroes” Wod on Sat. Rain or shine, you know how to put in the work!
10 RM Thrusters
Then Skill work
“Gold is tried by fire, brave men by adversity.” – Seneca