plate slams

CrossFit WOD- 180108

  Breanne working on some jumping skills.   3 RFT 50 Dus 40 Russian Swings (24/16) 30 Situps 20 Plate Slams (45/25) 2 Rope Climbs* *10 Pull up progression   “You have to expect things of yourself before you can… Read more »

CrossFit WOD – 170620

Gracie is just chillin’ with Chris, taking in the sights.   MetCon For Time 28-21-15-9 Burpee to Plate Plate Slams (45/25) *10 min cap   “Do what you have always done and you’ll get what you have always got.” Sue… Read more »

CrossFit WOD – 170214

If you haven’t had the chance to come out and give CrossFit a try, you’re missing out on what might be the best decision of your life!   BB 3×20 Goblet or DB Front Squats *Pick the weight *Can also… Read more »

12 Days of Christmas WOD – 161217

Hari was going to snatch and he was going to snatch no matter what!   THERE IS NO 10AM FREE CLASS THIS WEEK.  WE ARE DOING OUR 12 DAYS OF CHRISTMAS WOD AND OUR IHCF HOLIDAY PARTY, INSTEAD. Next week,… Read more »

CrossFit Partner WOD – 160618

Come on out to CrossFit Elkhorn to support team “Shirley You Can’t Be Serious” at the Fitness World Series!   MetCon For Time (Partner) 80 Plate Slams (45/25) 80 T2B 80 Pushups 80 Plate OH Lunges (45/25) 80 Calorie Row… Read more »

CrossFit WOD – 160412

It’s a great day to be outside… perhaps, later in the day…?   MetCon 12min AMRAP 10 C2B Pullups 10 Plate Slams (45/25) 100m OH Plate Carry (45/25)   Skill Pistol Squats   Our Athletes are competing this weekend in… Read more »

CrossFit WOD – 160105

If there was ever an ok time to make a poop face, I suppose it’d be in the middle of double unders?  No?  Well, then I don’t know…   Strength/Skill E2MOM x 5 5 Pendlay Rows   MetCon For Time:… Read more »

Bootcamp – 151122

One of these things is not like the other.  We’re all mobilizing.  It’s cool!   Be on the lookout for some special things happening at, and with, IHCF over the next week.  Black Friday stuff is just the start!  … Read more »

WB & PU – 151110

The CrossFit Card Game was a fun time after a rough Hero WOD on Saturday!   Why the short WOD today? We are leaving plenty of time to work on some fun skill work. What skill(s), in particular? Well, that’s… Read more »

Plate Slams, again…? – 151022

And yes, that’s Bob in the front there dropping in on just the right [Tabata] day!   Here’s the good news, everyone? It’s not plate slams, a plate carry, and burpees today, huh?!   On another note, don’t forget that… Read more »