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

Wednesday Strength - Deadlift (5x5)Deadlift for load:#1: 5 reps#2: 5 reps#3: 5 reps#4: 5 reps#5: 5 reps -then- "Skeletons"20 x AMRAP7 Deadlifts (315/205)14 Lateral Burpee Over Bar21 VUps

Tuesday"Bats"3 ROUNDS FOR TIME100 Double Unders25 Overhead Squats (95/65)

How strong do you actually need to be? Everybody seems to have strength standards that can give you an answer, and we could even look at age and body weight...

Monday"September Monthly Challenge: Pull Ups"Max Effort Pull Ups in 2 minutes- Choose one and stick with it! -then- "G.I Jane"For time:100 Burpee Pull Ups

Saturday"The Thing"30 Min AMRAP (1 full round, then swap)100m Run50ft Single Dumbbell Walking Lunge (50/35)1 x Wall Walk Partner 2:Max Effort Bike or Row while P1 works.

FridayStrength - Shoulder Press (3x7)Shoulder Press for load:#1: 7 reps#2: 7 reps#3: 7 reps -then- "Rosemary's Baby"FREEDOM (RX)5 Rounds:400m Run12 Hang Power Cleans (135/95) CAP: 20