barbell front squat

CrossFit WOD – 161209

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 »

CrossFit WOD – 160910

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 »

CrossFit WOD – 160630

#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 »

CrossFit WOD – 160314

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!

CrossFit WOD – 160225

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 »

1RM Front Squat – 160104

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