overhead squat

CrossFit WOD – 171205

It’s a snatchy type of day.   EMOM x 9 4 P Snatch (155/110) 4 OHS (155/110) *Score= Wt   “It is not as much about who you used to be, as it is about who you choose to be.”… Read more »

CrossFit WOD – 171031

When was the last time you made it in for your Functional Movement Screening?   EMOM x 9 4 Power Snatch (155/110) 4 OHS   “Success is no accident. It is hard work, perseverance, learning, sacrifice and most of all,… Read more »

CrossFit WOD – 170922

After you play today, come join the rest of the Iron Hero Family for some fun. Check out the message board and athlete’s portal for more information on today’s stink n drink. Hope you see you there.   “Nancy” 5RFT… Read more »

CrossFit WOD – 170921

Squats for you, and you, and you… Squats for everyone today.   Strength 5×1 1 set is: 2 FSQ 2 BSQ 2 OHS Then L-sit work   “Being responsible sometimes means pissing people off.” Colin Powell

CrossFit WOD – 170905

Several people stepped up to trying a new skill on Saturday with rope climbs. Kristina was able to nail the foot placement. Way to go!   EMOM x 9 4 Power Snatch (155/110) 4 OHS (155/110)   “The only journey… Read more »

CrossFit WOD – 161017

Hope everyone had a nice rest day yesterday, because its time to get back to the grind! Strength 15 – 20 minutes to find 1 RM Snatches   MetCon 21 Burpees 15 OHS (135/95) 9 Muscle Ups   *8 minute… Read more »

CrossFit WOD – 160818

Isn’t that right, guys?  Picking up heavy things and throwing them back down again.   WL 5 Sets 2 Power Snatch + 3 Overhead Squat   *For weight *2min rest b/n sets   MetCon 7min AMRAP 15 Power Snatches (75/55)… Read more »

CrossFit WOD – 160422

Don’t forget to have fun in life for what is life without a little fun?!   WL E2MOM x 4 1 Panda Pull + 1 Hang Power Snatch + 1 OHS   *Progressive & Heavy   Buy Out NOT For… Read more »

CrossFit WOD – 160416

Let’s have some fun supporting our family at the Festivus Games!   Good luck to all of our IHCF Athletes competing in the Festivus Games today! Work hard and most importantly HAVE FUN!   “Nancy” 5 RFT 400m Run 15… Read more »

CrossFit WOD – 160316

Lookin’ good Tony!   WL E2MOM x 5 2 Snatches 1 Overhead Squat   *Progressive   MetCon Tabata Power Snatches (95/65)   *Score is total reps   High intensity for a short duration = High density WOD today!