intervals

CrossFit WOD – 170407

Don’t forget about the Mobility clinic Saturday Morning.   Free for members, $10 for guests, we’ll start at 11am.   WL 1rm Squat Snatch   MetCon Tabata (8ea) Power Snatches (75/55) Burpees Over Bar *score = total reps Rx+= 95/65… Read more »

CrossFit WOD – 170329

MJ ain’t gonna let anything stop her!  She’s tenacious!   Strength/Skill 4 Sets of 8-10 Reps DB Strict Press Strict Pullups (ME) *2min Rest   MetCon 4 RFT 200m Run 10 T2B 1min Rest *14min Cap   Dropping in on the… Read more »

CrossFit WOD – 170328

We aren’t afraid to do something new.  You shouldn’t be either.   Skill Pick a skill you aren’t comfy with and let’s work on it   MetCon For Total Distance 1min Row 1min Rest 2min Row 2min Rest 4min Row… Read more »

CrossFit WOD – 170307

While a majority of the people doing the CrossFit Games Open are not looking to compete in the Games, it’s always exciting when the Open pushes athletes to new heights and new skills.  Congrats, Ben!   MetCon 4 RFT 400m… 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 – 170201

With improved fitness comes improved health.  And a host of other really fun and good for you things!   MetCon 3 Rounds for Reps 300m Row 9 Power Snatches (95/65) ME DUs Rest *Score = Total number of DU reps… Read more »

CrossFit WOD – 170126

Kim has been doing a lot of really good work over the holidays!  We’re proud of you, Kim!   MetCon 4 Rounds for Total Reps (Fight Gone Bad style) Power Cleans (95/65) Front Squats (95/65) Double Unders Rest *1min at… Read more »

CrossFit WOD – 170104

Strength is empowering.  Knowing you are strong is a wonderful feeling, right Jenn?   WL 15 – 20min to find 1RM Squat Snatch   MetCon 3 Rounds for Total Reps Calorie Row Burpees Rest *1min at each station *Keep track… Read more »

CrossFit WOD – 161229

Power cleans, push presses, and lunges.  Oh my!   MetCon 7 Rounds for Time 5 Power Cleans (135/95) 5 Push Presses (135/95) 5ea Barbell Reverse Lunges (135/95)* 1min Rest *Holding barbell on your back *18min Cap   Almost time for… 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 »