After a brief break back in India, Sunetri is back at it as strong as ever! MetCon (Retest from 6/5/18) 10 RFT 3 Clean & Jerks (155/110) 5 Pullups Rx+ = C2B Optional Buy Out “Bi’s + Tri’s… Read more »
Focus on the task at hand and everything else will fall into place. E2MOM x 3ea 3×5 Push Jerk 3×3 Push Press 3×1 Strict Press *Score is weight in each (3 scores) Optional Buy Out “ScapJacked v2” 3… Read more »
Patty showing the box what is up. MetCon AMRAP14 10 Push Jerk (155/110) 10 C2B Pullups 10 Box Jump Overs (24/20) *Everything starts at 10 and goes up by 1 rep each round “Strive not to be a… Read more »
Throw back Thursday to the old place but familiar faces. We have an Open House coming up to celebrate the IHCF Family’s newer home. We hope to see you there Saturday, August 25th! **IHCF Family, bowling coming up this Friday,… Read more »
“DT” is in honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. “DT” 5RFT 12 DL (155/105) 9 HPCL 6 Push… Read more »
Keagan getting in some warm up sets before his deadlifts on Monday. Strength 7X1 Power Clean Front Squat Push Jerk Front Squat Split Jerk *2 min Rest **Pick weight Buy out: 10x :10/:05 Hardstyle Plank “The roots of… Read more »
Warm up session from earlier in the week. Strength 1RM of following complex: 3 Clean DL 3 HSQCL 3 Push Jerks *Rest as needed Buy out: 2 mins accumulated L-Sit hang Scaled include hang, and knee raised hang … Read more »
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 »
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 »
Who doesn’t like to do a few pushups? CrossFit Games Open WOD 13.4 7min AMRAP Clean & Jerk (135/95) T2B *3ea, 6ea, 9ea, etc. A bit of an ascending ladder with a moderately heavy weight and gymnastics.
Just remember last week when we all said “that’s it?” when the assault bike was involved.
30sec Mod Bike
15sec Slow Bike
15sec Fast Bike
*Score = total calories completed