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
21 15 9
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 »
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
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 »
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 »
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 »
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 »
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 »
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 »
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!
Kizzie working through some back squats to get to her max.
10-8-6-4-2 DL (275/195)
20 Total Box Stepups (30/24)
Additional Fun with Gymnastics
“Blood, Sweat and Respect. First two you give, the last one you earn.” —Dwayne “The Rock” Johnson