Ryan riding along on a recent WOD. 2 Min x 5 10 Burpee Box Jump Overs (24/20) ME Assault Bike (cal) *Score= Cals Rx+: Jump over box; Rx: Jump on & Over box; Sx: step up and over … Read more »
Sometimes all you can do is jump on your bike and ride, right Payton? MetCon 21-15-9 Assault bike (Cals) Pull ups *Cals= 21/15, 15/11, 9/6 ** RX+: C2B Pull ups Does this quote remind you of anyone? “When… Read more »
Jessica took a break this weekend from cheering on our IH athletes to try a little biking. She’s super excited to get to do this at the new place. 5Rds for Reps 1 min Bike (cals) 1 min Row… Read more »
Come on out to CrossFit Elkhorn to support team “Shirley You Can’t Be Serious” at the Fitness World Series! MetCon For Time (Partner) 80 Plate Slams (45/25) 80 T2B 80 Pushups 80 Plate OH Lunges (45/25) 80 Calorie Row… 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
Can you spot the poop face mask anywhere in this picture? Notice the Squatty Potty? Thanks, Jim! Yesterday was a blast thanks to everyone who came out and had some fun! There may or may not have been some… Read more »
One of the many things we did on our Vala’s bonfire adventure! We’re coming up on the last few 1RM’s for the month. So, why all the testing? This is our chance to see where we stand AND since… Read more »
Don’t forget about the Nutrition Ninja Seminar this weekend (Saturday, from 11am to 1pm)… You’re not going to want to miss your chance to learn about preworkout nutrition, post workout nutrition, grocery shopping insight, the whats, and the whys… Read more »
IHCF Athlete’s getting their 3000m row on. It was rough, but we all got it done! If you forgot, well… …you can participate in bootcamp at IHCF on Sundays at noon. No cost. Fun time. Great workout. See… Read more »
Oh, “Karen.” Today is light. Tomorrow is going to be a little heavier. Be prepared… …though today is a Benchmark workout and scores on the leaderboard are up for grabs! Let’s see some high numbers! MetCon Fight… Read more »
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.