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CrossFit WOD- 180614

Jenn working through those clean and jerks on Wednesday.   “Fran” 21-15-9 Thrusters (95/65) Pull ups   Then 3×8-10 Pallof Press   “I think it is possible for ordinary people to choose to be extraordinary.” –Elon Musk

CrossFit WOD- 180531

A class getting in some band work before the wod last week.   MetCon 21-15-9 Russian Swings (24/16) Ring Dips Cal Row   “You have to set goals that are almost out of reach. If you set a goal that… Read more »

CrossFit WOD- 180427

Eric setting the example for his kids.   Conditioning 21-15-9 Cal Row DB Thrusters (50/35) Pull-ups   “You can have anything you want if you are willing to give up the belief that you can’t have it.” – Dr. Robert Anthony

CrossFit WOD- 180419

Throw back to the final wod of the old place on Saturday.   “Elizabeth” 21-15-9 Power Clean (135/95) Ring Dips   “Don’t be pushed around by the fears in your mind. Be led by the dreams in your heart.”― Roy… Read more »

CrossFit WOD- 180307

Rudy and Kat showing some upside down skills a couple weeks ago. Today Diane wants you to do some handstand pushups.   “Diane” 21-15-9 DL (225/95) HSPU   “Whether you think you can or you think you can’t, you’re right.”… Read more »

CrossFit WOD – 170309

With all those brains, sometimes it gets hard to carry your head around…   WL E3MOM x 5 3 Squat Snatches *Score = Weight   MetCon 21-15-9 Russian Swings (24/16) Ab Mat Situps Down Ups *8min Cap   First, we’re… Read more »

CrossFit WOD – 170106

Get better today than you were yesterday.  That’s all that matters, here!   Strength/Skill EMOM x 10 1 Heavy Weighted Pullup   MetCon (compare to 160929) 21-15-9 DB Push Jerks (50/30) Ring Rows Box Jump (24/20) *12min Cap   Pete… Read more »

CrossFit WOD – 161105

It’s time for IHCF to do a little bit of lifting and a little bit of WODding.  That’s right.   We will get things rolling just a few minutes after 10am for everyone doing the CrossFit Liftoff.  We will spend… Read more »

CrossFit WOD – 161005

How is everyone feeling this week, so far?   MetCon 21-15-9 Front Squats (165/115) DUs* Pullups *DUs = 42, 30, and 18 *15min Cap   We are in a power month.  Be on the look out for some maxes coming up… Read more »

CrossFit WOD – 160804

Don’t forget to give Dr Heck’s office a call if you plan on getting adjusted on Saturday, August 20th!   MetCon 21-15-9 Ring Rows Pushups   2min Rest   21-15-9 Calorie Row Air Squats   Let’s make it speedy!