metcon

CrossFit WOD – 171129

Brian and Mike knocking out a few armless burpees after rowling the other day. Don’t worry, today you can use your arms.   MetCon 21-15-9 Russian Swings (24/16) Burpees Sit-ups *Rx+: T2b, 34/24   “The way to develop self-confidence is… Read more »

CrossFit WOD – 171011

You never know who you will inspire. Katie demonstrating planking as something fun for her littles. (**picture with her permission) Come and see for yourself. This is Free Week… M/W/F: 5am, 6am, 9am, noon, 4:30pm and 5:30 pm T/Th: same as M/W/F will additional… Read more »

CrossFit WOD – 161230

Just like bad decisions roll into more bad decisions, good decisions can roll into good decisions!   WL 15-20min to Find 3RM Power Snatch* *These do not have to be touch and go (you can drop the bar between)  … Read more »

CrossFit WOD – 161206

It’s not necessary to do those hours and hours of cardio in a week.  Make it more fun.  Make it more beneficial.  Train hard.  Train heavy.  Just move.   Strength/Skill 5×5 Deadlifts *2:30 clock *Go heavy   MetCon 21-15-9-3 For… Read more »

CrossFit WOD – 160301

Consistency always wins out over intensity.  But when intensity and consistency are partnered, they yield amazing things, right Tony?   …just because I say intensity doesn’t mean it’s at one intensity.  The intensity changes on a daily basis. That’s where… Read more »

CrossFit WOD – 160129

Recap of “Gong” and onto some overhead squats and burpees.   Strength/Skill 15-20min to Find 3RM OHS   MetCon For Time 10-8-6-4-2 OHS (95/65) 2-4-6-8-10 Bar Over Burpees   Similar but different with the burpees.  Yep.

WOD the 13th – 151113

Oompa Loompa pushups!   What is one thing that you are working on?  One thing that you want to accomplish before the end of the year? Here’s mine:  my goal is to hit a 210# Snatch and 250# C+J. So,… Read more »

Wall Ball City – 151104

Everyone is making some serious strength progress.  Get excited, people!   Two words… Wall balls…   …or is it one word?  Wall balls…?   MetCon 4 Rounds for Total Reps: 3min on/2min off   300m Row Max Reps Wall Balls… Read more »

Mile-r – 150919

This is not the goal of today.  Move and move well, is all.   Today is IHCF’s Bring-a-Buddy Day! So, IHCF Athlete:  bring in a friend who has been needing a change or who was looking at what CrossFit is…. Read more »