Insights, Tips, and Stories from the Iron Hero CrossFit Blog

Saturday"Workout"TEAMS OF 225:00 AMRAP2000/1800m Row100 Kettlebell Swings (53/35)100 Kettlebell Box Step Ups (53/35)(24/20)100 Kettlebell Swings (53/35)Max Distance Row in the Remaining Time(Scored by Total Meters)

Friday"9/11 Tribute"9 ROUNDS FOR TIME11 Lateral Burpee Over Bar3 Power Snatch (115/85)4 Overhead Squats (155/105)3 Bar Muscle Ups (or 9 CTB)

Thursday"HYROX survival"Partner HYROX RelayWith a partner (always run together & split reps) SX - Scale distance and be consistent! 500m Run1000m Row 500m Run 30 x Deadlifts (Choose a weight that's heavy for...

Wednesday"Crossfit Total"Three attempts of each lift:• Back squat 1-1-1• Shoulder Press 1-1-1• Deadlift 1-1-1 -then-Optional:3 SETS20 Ring Rows (Rings set at armpit height)30 Push Ups-Rest 1:00 b/t Sets-

Tuesday"September monthly challenge: pull-ups"Max Effort Pull Ups in 2 minutes- Choose one and stick with it! RX+ Weighted Strict (Greater than 5lbs)/RMU/BMU/Strict BMU/RMURX - Kipping CTB or StrictSX - Kipping...

Getting older means gaining weight. Your metabolism slows down. Your hormones change. You can’t eat the way you did when you were 25. Eventually, you just have to accept that...