We were doing a bit of rowing. So, someone else decided she wanted to do some rowing too… IHCF Members: Don’t forget our IHCF Holiday Party is on the 17th. We’ll do our 12 Days of X-Mas WOD at… Read more »
barbell front squat
Don’t forget: free bootcamp is here at 10am each week (unless we let everyone know otherwise). See you here! MetCon 12min AMRAP 20 HSPU 200m Run 20 Hollow Rocks 5 Front Squats (185/130) *HSPU Progression: elevated… Read more »
#TBT to some cleaning and front squatting Reminder, IHCF Athletes, Friday at 7pm is our Stink N Drink at the Ice House. This is our last one before our next challenge so make it a good one! Also, Monday,… Read more »
Weightlifting Level = Ninja WL E2MOM x 10 2 Cleans 1 Front Squat 2 Jerks *Progressive in weight *Can be split or power jerks Buy Out 3min of total time in RKC Plank Heavy and done!
Nobody said it was going to be easy. You will find it worthwhile when you put in the effort, though. WL E3MOM x 8 1 Clean 1 Front Squat 1 Jerk *Progressive MetCon 7min AMRAP 7 Power… Read more »
Let’s get to rowing and squatting! This day was last done on October 19, 2015 Strength/Skill 15min to Find 1RM Front Squat MetCon Tabata Row *Score is total calories
Katie out for a ride on the bike…
*Retest from 8/17/18
Optional Buy Out
*Staying under 6-7 minutes is very high intensity, high density, high power output way of getting results. In this case, we are working on building pulling muscles in a fatigues state (post bike).
*Not only are we working on avoiding kyphotic tendencies, we are stimulating lipolysis and working on high level skills under duress.