CrossFit WOD- 180307

Rudy and Kat showing some upside down skills a couple weeks ago. Today Diane wants you to do some handstand pushups.   “Diane” 21-15-9 DL (225/95) HSPU   “Whether you think you can or you think you can’t, you’re right.”… Read more »

CrossFit WOD- 180228

Some times we spend a few minutes modeling (aka stretching), next to the rowers before class.   For Time 1K Row 25 C2B Pull-ups 50 HSPU * 25 C2B Pull-ups 1K Row *Db Push Press   “Good, better, best. Never… Read more »

CrossFit WOD- 180224

Class doing some KB DL to get warmed up for KB Swings. That great feeling when coach says, get there and hold the position.   Partner Wod for Reps AMRAP 25 300m Row ME Dips 300m Row ME SA Swing… Read more »

CrossFit WOD – 170906

Brooke doing some deficit push ups last month. She always strives for her best form on whatever the movement.   “Diane” 21-15-9 DL (225/155) HSPU   “Nothing great was ever achieved without enthusiasm.” -Ralph Waldo Emerson

CrossFit WOD – 170614

In the United States, Flag Day is celebrated on June 14. It commemorates the adoption of the flag of the United States, which happened on June 14, 1777, by resolution of the Second Continental Congress. Now you know. MetCon “Diane”… Read more »

CrossFit WOD- 170412

Push! Pull! Always a lovely day to go for a row.   Strength   4 Rounds (2 mins rest between) 10 Ring Rows ME HSPU   MetCon   6 x 250m Row *1 min rest between Rounds **Score is average time… Read more »

CrossFit WOD – 170130

Mitch’s first competition is coming up.  He’s been working hard and we’re excited to see what’s going to happen!   MetCon (last completed 4/14/16) 5 Rounds for Time (RFT) 4 Squat Cleans (185/130) 6 HSPU 8 T2B *14min Cap   Ending… 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 – 161105

It’s time for IHCF to do a little bit of lifting and a little bit of WODding.  That’s right.   We will get things rolling just a few minutes after 10am for everyone doing the CrossFit Liftoff.  We will spend… Read more »

CrossFit WOD – 161008

Don’t let your mind fool you:  you are more capable than you think.   MetCon 16min AMRAP 20 Alt DB Stepups on 20″ Box (50/30) 10 HSPU 20 Ab Mat Situps 2min Rest   Look forward to more partner WODs… Read more »