hang clean

CrossFit WOD- 171130

Warm up session from earlier in the week.   Strength 1RM of following complex: 3 Clean DL 3 HSQCL 3 Push Jerks *Rest as needed   Buy out: 2 mins accumulated L-Sit hang Scaled include hang, and knee raised hang  … Read more »

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 – 160815

Lift heavy.  Lift often.  Eat a lot.   WL   5 Sets 1 Squat Clean + 4 Front Squats   *AHAP *2min rest b/n rounds   Skill   Pick a Skill and Work on it   Keeping it heavy…

CrossFit WOD – 160811

Channel that inner weightlifter, Jenn!   Don’t forget: This weekend we have an Overhead Squat Clinic and we are going to be focusing entirely on the ankles and what role they play in good squat position/mechanics.   Your takeaway for the day… Read more »

CrossFit WOD – 160726

Kim & Chong taking us to the gun show!   MetCon For Time 200m Run 10 DB Squat Cleans (50/30) ME DB S2OH (50/30)*   *Accumulate a total of 50 S2OH but every time you break, you must start over… 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 – 160519

Some cleans in an ascending weight ladder and descending rep scheme.  Let’s have some fun today and earn your heavy weight, as they say!   MetCon For Time 10 Squat Cleans (135/95) 8 Squat Cleans (155/110) 6 Squat Cleans (185/130) 4 Squat… Read more »

CrossFit WOD – 160419

A little in-house friendly competition, all in good fun!   CONGRATULATIONS TO OUR IHCF FAMILY WHO COMPETED IN THE FESTIVUS GAMES THIS PAST WEEKEND! Everyone did really well and PR’d in every workout compared to practice! And congrats to Franny… Read more »