6am getting in their grind on Wednesday morning. “Fight Gone Bad” 3RFR WB (20/14) SDLHP (75/55) Box Jump (24/20) Push Press (75/55) Cal Row Rest *1 min each station “When you are enthusiastic about what you do, you… Read more »
Greg enjoying his bike ride for a warm up. For Time 20/14 Cal Bike 20 Burpees 20 Push Press (95/65) 5 min rest & repeat **Score is difference between the 2 scores (smaller is better) “We generate fears… Read more »
Wednesday’s class swinging away… Strength 3×5 Jerk 3×3 Push Press 3×1 Strict Press From the Rack 🙂 “It’s not just enough to swing at the ball. You’ve got to loosen your girdle and really let the ball… Read more »
Chong and Rudy racing to the finish. Just a blur, they were going so fast! Partner WOD 4 Rounds Each for Time 21 DB Step ups on 20” (50/35) 21 Ring Rows 15 DB Push Press (50/35) 9 Hollow Rocks… Read more »
Best way to fight Monday blues? A fun benchmark wod, of course! “Fight Gone Bad” 3RFR WB (20/14) SDHP (75/55) Box Jump (20″) Push Press (75/55) Cal Row Rest *1min ea, count total reps “Maybe everything’s gotta break… Read more »
Hallowod today. Be sure to dress up! ***Please note there will be NO 10AM class on Saturday. Just 9AM Hallowod. This will give us the opportunity to go support Coach Chris & the lovely Katie at Battle in the Bluffs.****… Read more »
Great job to all three of our teams this past weekend at Festivus. Your Iron Hero Family is proud of you. Each of you pushed yourselves and your partners to work hard through all the wods Saturday. Way to go!… Read more »
Brooke and Jessica taking a moment to smile during a grueling Saturday morning WOD. It’s moments like those that help push you farther than you may believe you can go. “Filthy Fifty” 50 Box Jumps (24/20) 50 Jumping Pull-ups… Read more »
You’ll be fighting the clock today in getting those reps. Meeting the known challenges can prepare you for the unknown and unknowable. Go Dominate this WOD! “FGB” (Fight Gone Bad) 3RFR WB (20/14) SDHP (75/55) Box Jump (20”) Push… Read more »
Just another fun day of moving weights off the floor, right Ashley? 8min AMRAP 10 DL (155/110) 20 Pistol Squats Alt 10 DB Push Press (50/35) “Focus on the journey, not the destination. Joy is found not in… Read more »
What was once a challenge becomes easier with time, patience and practice. Look at Ashley flying onto the box during the Challenge WOD earlier this week.
Challenge WOD 4
3 Power Cleans (95/65)
6 Push ups
9 Down ups
*1min rest between
*Pick up where you left off
*Sprint: tng cleans
Optional Buy Out
*Intervals help to preserve high intesnisty and consistency. This will also give you a picture of what energy system you are least proficient in (phosphocreatine, glycolytic, and oxidative). If your numbers drop somewhere in the 3 rounds, it is a good indicator of where you should be spending more time.
*Also because these are intervals we are able to improve fat burning.
*You might have heard of HIIT and the benefits of HIIT? This is that!