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

Thursday"Nightmare on Elm Street"1000m/800m Row1000ft Farmers Carry (53s/35s)* 3000m/2400m Bike *Each time you break on Farmer's Carries, do 100ft of Burpee Broadjumps.

WednesdayStrength - Deadlift (3x7)Deadlift for load:#1: 7 reps#2: 7 reps#3: 7 reps -then- "Creature From the Black Lagoon"FREEDOM (RX)7 ROUNDS7 Deadlifts (275/185)7 Strict Handstand Push Ups or 10 x DB...

Tuesday"IT"FREEDOM (RX)FOR TIME75/60 Calorie Row25 Burpee Box Get Overs (24/20)50 Alt. Dumbbell Snatch (50/35)25 Burpee Box Get Overs (24/20)75/60 Calorie Row

Need to lose weight? Add cardio. Want to lose body fat? Add cardio. Already working out 3 days a week, and the scale isn't moving? Better tack on 30 minutes...

Monday"Dracula"FREEDOM (RX)"STRICT CINDY"20:00 AMRAP5 Strict Pull-Ups10 Push-Ups15 Air Squats(Score is Rounds + Reps)

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)