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.
Paul has been doing great, here! Can’t wait to see what kind of changes he’s going to make! WL 15-20min to 1RM Clean & Jerk MetCon 7min AMRAP 7 Hang Squat Cleans (135/95) 7 Handstand Pushups *Box Pushups… Read more »
We were doing a bit of rowing. So, someone else decided she wanted to do some rowing too… IHCF Members: Don’t forget our IHCF Holiday Party is on the 17th. We’ll do our 12 Days of X-Mas WOD at… Read more »
Buy one get one free gift cards applies to members and non-members (the packaging looks a little different, though…) IHCF Athletes: Don’t forget that we are having a Burn the Bird WOD at 8am on Thanksgiving Day And We… Read more »
Workouts don’t need to take an hour or two. They really don’t… Squat “Grace” For Time 30 Squat Clean & Jerks (135/95) *10min Cap Normally done without squats. Well, today is not the case because we… Read more »
Just a little bit of cleaning today so hopefully you brought your muscles with you today! 😉 WL E2MOM x 10 2 Squat Cleans 1 Front Squat 2 Jerks *Any style jerk permitted (split jerk, push/power jerk, squat… Read more »
It’s not dirty in here, anymore. Bill cleaned… Strength/Skill EMOM x 20 Even = 1 Heavy C&J Odd = 10-20 Ab Mat Situps *Score = Weight Slowin’ it down a smidge…
Raise your hand if you like lifting heavy and working abs.
Buy out: 10x :10/:20 planks
“Do you know what my favorite part of the game is? The opportunity to play.” – Mike Singletary