benchmark wod

CrossFit WOD- 171113

Best way to fight Monday blues? A fun benchmark wod, of course!   “Fight Gone Bad” 3RFR WB (20/14) SDHP (75/55) Box Jump (20″) Push Press (75/55) Cal Row Rest *1min ea, count total reps   “Maybe everything’s gotta break… Read more »

CrossFit WOD – 170823

Have you gotten to meet Amanda before? She will be here today to meet and challenge you.   MetCon “Amanda” 9-7-5 Muscle up (rings) Squat Snatch (135/95)   “Storms make oaks take roots.” – Proverb

CrossFit WOD- 170414

Helen wants to know, who is your favorite girl?   “Helen”   3RFT 400m Run 21 American Swings (24/16) 12 Pullups   *17 min cap   Reminder no 10 am class this Saturday (4/15/17) due to PRC test out. Even if you’re not… Read more »

CrossFit WOD “Angie” – 170301

It’s a good day to do some cardio, don’t you think?   “Angie” For Time 100 Pullups 100 Pushups 100 Ab Mat Situps 100 Air Squats *34min Cap   Starting the month with a Benchmark WOD…

CrossFit WOD – 161213

Let’s take a crack at another benchmark WOD today, “Jackie.”   “Jackie” For Time 1000m Row 50 Thrusters (45/35) 30 Pullups *14min Cap   It’s important to retest previous WODs.  Why?  How else do you track if you’re improving or… Read more »

CrossFit WOD – 161109

Seriously, have you done anything for yourself, lately?   FYI IHCF Members: Saturday’s class is a free class so make sure you use up your classes during the week and come on in on Saturday for the Hero WOD!  … Read more »

CrossFit WOD – 160928

Workouts don’t need to take an hour or two.  They really don’t…   Squat “Grace”   For Time 30 Squat Clean & Jerks (135/95)   *10min Cap   Normally done without squats.  Well, today is not the case because we… Read more »

CrossFit WOD – 160926

It’s been a while, my friend.  It’s been a while.   “Karen”   For Time 150 Wallballs (20/14) *12min Cap   Enjoy!

CrossFit WOD – 160909

A whole group of athletes getting their pushup, on!   “Lynne” For Total Reps (No Time Component) Bodyweight Bench Press Pullups   *Can work and rest as you see fit or you can do these movements as a couplet  … Read more »

CrossFit WOD – 160829

Britt is strong with the squats.  Good thing, since we’re using them today, huh?   Remember: September 3rd, from 8am (lasting a couple of hours), we will be doing our Challenge Finals.  Bring your “A” game, your appetite, and your… Read more »