power jerk

CrossFit WOD -171107

A day to lift some weight.   EMOM x 9 3 PC (185/130) 3 FSQ (185/130) 3 PJ (185/130) **Score is weight   “When you choose hope, anything is possible.” – Christopher Reeve  

CrossFit WOD – 170630

Skip on in for some running today.   MetCon For Time 200m Run 20 Power Jerk (115/80) 200m Run 20 Pull-ups 200m Run 20 Hang Power Clean (115/80) 200m Run 20 Pull-ups *10 min Cap     “Find a group… 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 – 170124

Who doesn’t like to do a few pushups?   CrossFit Games Open WOD 13.4 7min AMRAP Clean & Jerk (135/95) T2B *3ea, 6ea, 9ea, etc.   A bit of an ascending ladder with a moderately heavy weight and gymnastics.

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 – 161209

We were doing a bit of rowing.  So, someone else decided she wanted to do some rowing too…   IHCF Members: Don’t forget our IHCF Holiday Party is on the 17th.  We’ll do our 12 Days of X-Mas WOD at… Read more »

CrossFit WOD – 161123

Buy one get one free gift cards applies to members and non-members (the packaging looks a little different, though…)   IHCF Athletes: Don’t forget that we are having a Burn the Bird WOD at 8am on Thanksgiving Day And We… Read more »

CrossFit WOD – 160928

Workouts don’t need to take an hour or two.  They really don’t…   Squat “Grace”   For Time 30 Squat Clean & Jerks (135/95)   *10min Cap   Normally done without squats.  Well, today is not the case because we… Read more »

CrossFit WOD – 160922

Just a little bit of cleaning today so hopefully you brought your muscles with you today!  😉   WL   E2MOM x 10 2 Squat Cleans 1 Front Squat 2 Jerks *Any style jerk permitted (split jerk, push/power jerk, squat… Read more »

CrossFit WOD – 160802

It’s not dirty in here, anymore.  Bill cleaned…   Strength/Skill   EMOM x 20 Even = 1 Heavy C&J Odd = 10-20 Ab Mat Situps   *Score = Weight   Slowin’ it down a smidge…