Please turn JavaScript on

Iron Hero CrossFit

We bring you the latest updates from Iron Hero CrossFit through a simple and fast subscription.

We can deliver your news in your inbox, on your phone or you can read them here on this website on your personal news page.

Unsubscribe at any time without hassle.

Iron Hero CrossFit's title: The best gym in Omaha, NE - Iron Hero CrossFit

Is this your feed? Claim it!

Publisher:  Unclaimed!
Message frequency:  6 / week

Message History

Friday
Strength – Seated Press 5×5
Seated Press for load.
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps

-then-

“Squirrel’s Gone”
21-15-9
Power Snatch (115/85)
Burpee Over Bar

Read full story

Thursday
“Chief Level 1: Squirrel’s Gone”
15 Minute EMOM
MInute 1 – 10 Dumbbell Snatch (70/50)
Minute 2 – 12 Dumbbell Facing Burpees
Minute 3 – AMRAP 30 Seconds Rope Climbs

-then-

“Hap-Hap-Happiest Christmas”
style="text-decoration: u...

Read full story

Wednesday
Strength – Front Squat 2×10 + Drop Set
Front Squat for load:
#1: 10 reps – 80%
#2: 10 reps – 82%
#3: #3 Drop Set (as many as possible) at 50% of your last set

-then-

“Cousin Eddie’s RV”
Every 2 Minutes:</s...

Read full story

Tuesday
“25,000 Twinkle Lights!”
3 Rounds
12/10 Calorie Row
10 Toes to Bar
8 Box Jump Overs (30/24)
-rest until 8:00-
For Time:
36/30 Calorie Row
30 Toes to Bar
24 Box Jump Overs (30/24)

-then-

Read full story

Monday
Split Jerk 5×5
Split Jerk for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps

-then-

Squat Clean 5×5
Squat Clean for load. Singles.
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps

-...

Read full story