If you haven’t had the chance to come out and give CrossFit a try, you’re missing out on what might be the best decision of your life! BB 3×20 Goblet or DB Front Squats *Pick the weight *Can also… Read more »
CrossFit WOD – 170214
3 rounds for time
CrossFit WOD – 161221
It’s always good to have a group of people working on the same mission as you in case you fall down… “Nasty Girls” 3 RFT 50 Air Squats 7 Muscle Ups 10 Hang Power Cleans (135/95) Let’s have… Read more »
CrossFit WOD – 161004
9am is 9:30am today. Back to regularly scheduled class times after that! Don’t forget! WL 15-20min to find 1RM Power Snatch MetCon 3 RFT 10 Power Snatches (115/80) 100m Run *8min Cap Movin’ on up to a… Read more »
CrossFit WOD – 160917
If you’re wondering, the answer is, yes: we are having free bootcamp at 10am! MetCon (completed 3/13/16; search 160323) 3 RFT 20 Box Jumps (24/20) 20 Alternating DB Snatches (50/30) 1min Rest *12min Cap If there… Read more »
CrossFit WOD – 160713
Our Iron Hero Athletes are getting freakin’ strong! …gonna have to buy some more plates… Don’t forget to put in your honey orders by this Friday! Signup sheet is on the whiteboard. MetCon 18min AMRAP 10 S2OH (135/95)… Read more »
CrossFit WOD – 160701
Lindsay showing us some great mobility/stability as you need both if you’re going to overhead squat and do it well. Nice work, Lindsay! Don’t forget our Stink N Drink is tonight! It is the last one we’re having until… Read more »
CrossFit WOD – 160614
Keep yourself hydrated and keep a little bit of regular ol’ table salt in your water. Keep things in balance, eh? MetCon 3 RFT 400m Sandbag Carry (40/30) 20 Jumping Pullups 10 Sandbag Power Cleans (40/30) *15min Cap… Read more »
CrossFit WOD – 160606
Thanks to everyone who decided to come out and try Iron Hero CrossFit during our Free Week! It was great to meet you and to show you a bit about what we do here, who we are, and the… Read more »
CrossFit WOD – 160323
Why would you work for a beach body as summer approaches? Wouldn’t it make more sense to have it year ’round? Strength/Skill EMOMx10 1 Heavy Pullup MetCon 3 RFT 20 Box Jumps (24/20) 20 Alt DB Snatches (50/30)… Read more »
CrossFit WOD – 160315
Don’t about our March Madness workouts this weekend! “Nasty Girls” 3 RFT 50 Air Squats 7 Muscle Ups 10 Hang Power Cleans (135/95) *18min Cap Another benchmark WOD. Get excited!
Today's WOD
CrossFit Programming – Week of December 9th, 2019
🚨Programming for Week of Dec 9th🚨
✅Reminder: Only BROWN Levels Shown
✅Don’t forget our Iron Hero CrossFit Holiday Party is taking place on Sunday, December 15th! We want all you guys to be there so we can have some fun, hang out, and do something outside our 4 walls. Be there!
✅Monday✅
🧸Pistols
12 minutes
Build to Heavy 3
reps
Rest 1:00 b/t side/sets
🧸“Bagel Bites”
12 min AMRAP
10 sec L-sit
20 Air Squats
30 Doubleunders
✅Tuesday✅
🧸“Occam’s Razor”
5 Rounds For Time
12 Burpees to 1′
Target
12 American KbS
70/53
12 Cal Bike/Row/Ski
→Sub 200m run
Rest 2:00
🧸Core Finisher
3 Rounds For Quality
15 Partner Situps
(each)
30 sec WtD Plank
10 Partner Kneeling
Medball Side Throws
(ea/partner/side)
30 sec WtD Plank
✅Wednesday✅
🧸Half-kneeling Kb Press
15 minutes
Accumulate 4-6 Sets
8 Reps (ea/s)
Building
1:00 Rest b/t sides/sets
🧸“Staircase”
For Time
1-2-3-,,,-8-9-10
Ring Dip
Box Jump 24/20
10-9-8-…-3-2-1
TtB
Wallball 20/14
✅Thursday✅
🧸Weightlifting
10 minutes
Build to Heavy
1 Power Clean
+
3 Front Squats
🧸“Enter the Dragon”
5 Rounds For Time
400m run
8 Front Squats
185/135
12 CtB Pullups
✅Friday✅
🧸Sumo Deadlift
12 minutes
Build to a Heavy
5 Reps
🧸“String Theory”
15 min AMRAP
Heavy & Unbroken
9 Deadlift
6 Hang Power
Clean
3 Push Press
If you break drop weight by at least 10% &
rest 1:00
✅Saturday✅
🧸“Chain Link”
For Time
Accumulate
300 Abmat Situps
200 Pushups
100 OH Squats
115/85
Then
800m Run
🧸Core Finisher
Tabata
Russian Twists
w/KB
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Tagged body fat, crossfit, crossfit wod, crossfit workout of the day, fitness, health, holiday party, holidays, level method, lose weight, partner wod, partner workout of the day, the level method, weight, wod, workout of the day
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