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 July 6th, 2020
🚨Programming For July 6th, 2020🚨
REMINDER: ONLY BROWN LEVEL SHOWN
MONDAY
Clean Complex
15 minutes
Build to a Heavy
2 Hang Power Clean
+
1 Hang Clean
“Dial Up”
Every 5 min x 3
30/24 Cal Bike
12 Deadlifts 155/115
9 Hang Power Clean
6 Burpee over bar
TUESDAY
“Side Streets”
For Time
21-15-9
• Thruster 95/65
60 Doubleunders
WEDNESDAY
Strict Press
15 minutes
10, 10, 10, 10
Building
Rest as needed
“High Steppin’”
4 Rounds For Time
20 Russian KbS 53/35
16 Box Stepups w/ Kb 24/20
400m Run
THURSDAY
“Well-Done”
For Quality
3 Sets
AMRAP Bar Muscleup (Unbroken)
1 min AMSAP Plank 45/35 (Plates)
rest 2:00
During Rest
30 sec Classic Tricep & Lat Stretch ea/s
then
3 Sets
AMRAP Strict HSPU
1 min AMSAP L-sit
rest 2:00
During Rest
30 sec Classic Tricep & Lat Stretch ea/s
FRIDAY
Back Squat
15 minutes
Build to a Heavy
3 Reps @21X1
“Goose Feather”
Tabata Mash
A1: Db Snatch 50/35
A2: Db Goblet Squat
A3: Db Snatch
A4: Anchored Situps
SATURDAY
“Great Scott!”
Accumulate in
any order
100 Jumping Air Squats
80 HR Pushups
60 Toes to Bar
40 Burpee Pullups
Let’s make it a good one, Family!
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