Nikki working up to lift all the weights. MetCon Five AMRAP3 5 DL (135/95) 6 Power Clean (135/95) 7 BSQ (135/95) Optional buyout: “Grip & Core” 2 RDS (rest as needed) 300m Run 200m KB Farmer’s Carry 100m KB… Read more »
Rudy showing some self love by getting in to do his workouts. **No regular 9 or 10 am classes. Come join us for the little lifting competition. CrossFit Total 1RM BSQ 1RM Press 1RM DL *3 attempts at… Read more »
The group getting in their Sat morning db thrusters. Today taking on bears… Strength 5 X Bear Complex (1 complex is one of each) 1 PC 1 FSQ 1 Jerk 1 BSQ 1 Jerk *5 min reset between sets… Read more »
Gracie helping Chris rest after a hard day of coaching. Be sure to get plenty of rest before starting in on the Open this week. Strength 5-5-4-4-3-2-1 Back Squat *For Weight Then Pull-up/ MU work “The quieter you… Read more »
Squats for you, and you, and you… Squats for everyone today. Strength 5×1 1 set is: 2 FSQ 2 BSQ 2 OHS Then L-sit work “Being responsible sometimes means pissing people off.” Colin Powell
This week’s pictures are dedicated to those in the strength program that started Saturday. How much was lifted? All the weights. Starting the week with Amy working up to her 1RM back squat. Skills Pick a skill “Bring… Read more »
WL Bear Complex: 1 Power Clean 1 Front Squat 1 S2OH 1 Back Squat 1 S2OH *Score is heaviest weight completed *7 times through complex is completed set Better late than never!
Either David is coaching Tony or he’s checkin’ out his butt… …David? Strength/Skill 20min to find a 1RM Back Squat MetCon Max Effort 500m Row for time Use these both as benchmarks. We will come back… Read more »
Our own David getting in some back squats. 100 back squats, to be exact… Today isn’t necessarily a strength workout. It is, however, a heavier MetCon. This type of WOD is my Kryptonite, not sure about anybody else. We’ve… Read more »
Jon rocking some back squats. Minus the shoes, of course… weird… How are all you IHCF people liking your new WODies? Hands treatin’ ya good? Wrists doing better? Just for the record, still need to work on the problem… Read more »
Throw back to Franny running up the rope.
Sat Partner WOD
3k m Row
12 Rope Climbs
*teams of 3, 2 people working at a time.
Optional Buy Out
“Only I can change my life. No one can do it for me.” – Carol Burnett