CrossFit WOD – 181221

Flashback to Robin Hood showing up at our Holiday Party!   MetCon 4 RFT 5ea Side Barbell Bulgarian Split Squats (135/95) 10 Strict C2B Pullups 10 V-Ups   Optional Buy Out “Strict Gymnastics”   Single leg strength is up there with… Read more »

CrossFit WOD – 181215

12Days Of X-Mas For Time 1 Rope Climb 2 SqSn (95/65) 3 BMU 4 Burpees 5 HPCL(95/65) 6 DL (95/65) 7 V-ups 8 Push ups 9 Russian Swings (24/16) 10 Thrusters (95/65) 11 C2B 12 Pistols each   Optional Buy… Read more »

CrossFit WOD – 180901

By plane, train, automobile… or bike. Come on in.   Partner WOD AMRAP22 60 DUBs 50 WB (20/14) 40 Russian Swings (24/16) 30 C2B 20 V-ups *Synchronized except DUBs   “Don’t let yesterday take up too much of today.” –… Read more »

CrossFit WOD- 180502

Miles with the full clap and jump on his burpees this week.   AMRAP10 20 American Swings 10 C2B Pull ups *break = 10v-ups   “Set your goals high, and don’t stop till you get there.” – Bo Jackson  

CrossFit WOD 171216

Throw back to Chris holding his white elephant gift.  ***Reminder no 10AM class today. ****Holiday WOD starting at 8AM.   12 Days Of Christmas Rope Climb (15’) DB Squat (35/25) DB Hang P CL (35/25) C2B Pull ups Burpees Am… Read more »

CrossFit WOD – 170913

Ben likes to make heavy weights look easy. Here he is with a few floor presses between rounds of rowing.   E3MOMx6 5 ea DB Box Step ups on 20” (50/35) 10 V-ups 10 Down Ups   “Success at the… Read more »

CrossFit WOD – 170826

Payton helping his team move the sled for some reps last week.   MetCon Partner 20 min AMRAP 400 Sled Pull (180/135) 20 Pull-ups 40 DB Box Stepups (50/35) 20 V-ups *Both partners must do all movements   “One can choose to… Read more »

CrossFit WOD – 170121

Brooke has gotten strong and we’re all about to get a bunch stronger over the next 4 weeks…   For those of you maxing out today for our strength program, make sure you get here a little bit before 11am… Read more »

CrossFit @ Home – 160207

Do you miss the warm weather?   Your last chance to try Iron Hero CrossFit for free is tomorrow (Monday, 2/8) all day. This is because of the snow day we had on Tuesday of last week.   You’re not… Read more »

Post Stink N Drink – 151121

Thanks to everyone who came out to the IHCF second ever Stink N Drink!  We even had a couple of friends from CrossFit Elkhorn stop out!   We had lots of people come out to the Drink part of the Stink… Read more »