CrossFit WOD- 180322

Jenn and Scott getting in some warm-up kb snatches last week.   Strength 7×1 High Hang Sq Clean Hang Sq Clean Sq Clean *For weight   “Always be yourself and have faith in yourself. Do not go out and look… Read more »

CrossFit WOD- 180312

Jon and friends getting in some rowing at the start of a never ending Tabata.   EMOM x 20 1: 15/10 Cal Row 2: 3 TNG Sq Cleans (135/95) **Rx+: 20/14 & 155/110; Sx: 10/7 & 95/65   “Optimism is… Read more »

CrossFit WOD – 170907

In winter, pulling the sled up the snow covered hill to ride down seems challenging; but you have fun on the way down. In the summer and fall, pulling the weighted sled across the parking lot is truly a challenge…. Read more »

CrossFit WOD – 170424

Time to do some cleaning today.   “Elizabeth” 21-15-9 Cleans (135/95) Ring Dips *8 min cap   “You get in life what you have the courage to ask for.” Nancy D. Solomon

CrossFit WOD- 170410

Rudy likes to clean the weights off the floor. He’s helpful like that.   MetCon   EMOM x 20 (Alternating) 1 Min: 3 Squat Clean (205/145) 2nd Min: 8-10 Pull Up ** ** Rx+: 8-10 C2B   Do something today,… Read more »

CrossFit WOD – 170322

I’m sure Brian is looking forward to thrusters on Friday just like the rest of us!  Can’t keep this man down!   WL E3MOM x 5 3 Squat Cleans   MetCon 10min AMRAP 15 Wallballs (20/14) 10 T2B   I… Read more »

CrossFit WOD – 170227

    WL 5×2 Squat Clean *2min rest between sets MetCon E3MOM x 4 500m Row or 400m Run 12 T2B Lets have a little bit of fun to end February!

CrossFit WOD – 170117

Paul has been doing great, here!  Can’t wait to see what kind of changes he’s going to make!   WL 15-20min to 1RM Clean & Jerk   MetCon 7min AMRAP 7 Hang Squat Cleans (135/95) 7 Handstand Pushups *Box Pushups… Read more »

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 – 161202

Lift some heavy weight for ‘Merica!   WL 15-20min to Find 3RM TNG Power Cleans   MetCon 10min AMRAP 20 Wallballs (20/14) 15 T2B 10 Power Cleans (135/95)   Ending the year with an entire month of strength work!