Bill fighting through the deadlifts of 18.4 last week. “Fight Gone Bad” (1min each station) 3Rds for Reps Wall balls (20/14) SDHP (75/55) Box Jump (20”) Push Press (75/55) Cal Row Rest “Always do your best. What you… 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 »
Wall Balls! Yay, wall balls! A lot of people get focused on one element of the clean and the snatch (and the jerk, for that matter) in being able to move big weight. What is it? It’s spending too… Read more »
Oh, “Karen.” Today is light. Tomorrow is going to be a little heavier. Be prepared… …though today is a Benchmark workout and scores on the leaderboard are up for grabs! Let’s see some high numbers! MetCon Fight… Read more »
What’s been goin’ on the last couple of weeks at IHCF, you ask? Let’s check out the Iron Hero Family working and having fun! Lots more to come from this group of people and as our group of athlete’s… Read more »
“Where were you today? We missed you…” Signed, The kettlebell MetCon 8min AMRAP of: 16 SDHP (75/55) 16 Situps
Free 1-hour skills session to anyone can figure out what my wife, here, is doing! 🙂 MetCon 10min AMRAP of: 200m Run 20 SDHP (75/55) 20 Jumping Pullups 3min rest, then, 3 sets of max pushups
Throw back to Franny running up the rope.
Sat Partner WOD
3k m Row
12 Rope Climbs
*teams of 3, 2 people working at a time.
Optional Buy Out
“Only I can change my life. No one can do it for me.” – Carol Burnett