CrossFit WOD – 180118
Raise your hand if you like lifting heavy and working abs. 1RM C&J Buy out: 10x :10/:20 planks “Do you know what my favorite part of the game is? The opportunity to play.” – Mike Singletary
Raise your hand if you like lifting heavy and working abs. 1RM C&J Buy out: 10x :10/:20 planks “Do you know what my favorite part of the game is? The opportunity to play.” – Mike Singletary
We’re proud of all our athletes that step out of the comfort zone to test their abilities. Way to go this weekend Franny, Katie and Chris! Strength 1RM Squat Snatch Conditioning 500m Row time Trial “Each of us has a fire in our hearts for something. It’s our
Let’s lift something heavy today. Strength 1RM Deadlift *To form failure 5X :30/:30 Strict Pull-ups “The powerful play goes on and you may contribute a verse.”-Walt Whitman
Weights just live to be lifted. Let’s help them reach their dreams. Strength 1 RM Deadlift MetCon 10 min AMRAP 40 DU 10 T2B 10 Alt DB Snatch (50/35)** **Rx+: Alt DB Squat Snatch “Success is the sum of small efforts, repeated day in and
Don’t forget about the Mobility clinic Saturday Morning. Free for members, $10 for guests, we’ll start at 11am. WL 1rm Squat Snatch MetCon Tabata (8ea) Power Snatches (75/55) Burpees Over Bar *score = total reps Rx+= 95/65 Get excited for a max out Friday!
Let’s get some heavy weight lifted. Time to get strong! Having a big butt generally means power. You want a strong and powerful butt, don’t you?! Strength/Skill 6 x 5 @ +/- 85% of 1RM Deadlifts *2-3min rest between sets Just lift some heavy weights. No big
Who doesn’t like lifting some heavy weight? Slamming bars, perhaps? WL 15-20min to Find 1RM 1 Squat Snatch + 2 Overhead Squats It’s a great day to be lifting heavy and then relaxing!
Buy one get one free gift cards applies to members and non-members (the packaging looks a little different, though…) IHCF Athletes: Don’t forget that we are having a Burn the Bird WOD at 8am on Thanksgiving Day And We will also be hosting a Husker WOD & Tailgate on
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 maximal type of month. Should be a fun one!
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