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- 180108
situps
CrossFit WOD- 170513
Brooke with her “that was a great lift” smile. Skills Partner Wod 800m Run/1000m Row 3 sets of : * 30 Pull-ups 30 Situps 30 DB Push Press (30/20) Then 800m Run/1000m Row *The sets must be done… Read more »
CrossFit WOD – 170506
When the world is yelling your ear, take a moment to listen to your own heart. You can do it. Partner WOD 15min AMRAP (Alt, you go, I go) 20 KB Swings (24/16) 10 Situps 20 ASQ 10 Ring… Read more »
CrossFit WOD- 170417
Mitch likes to move it, move it… or row it, row it, as the case may be. Skills Pick a skill that you want to improve. MetCon Part one: 4 mins 500m Row ME sit ups/ T2B… Read more »
CrossFit WOD – 170309
With all those brains, sometimes it gets hard to carry your head around… WL E3MOM x 5 3 Squat Snatches *Score = Weight MetCon 21-15-9 Russian Swings (24/16) Ab Mat Situps Down Ups *8min Cap First, we’re… Read more »
CrossFit WOD “Angie” – 170301
It’s a good day to do some cardio, don’t you think? “Angie” For Time 100 Pullups 100 Pushups 100 Ab Mat Situps 100 Air Squats *34min Cap Starting the month with a Benchmark WOD…
CrossFit WOD – 170210
Nice job with the fruits of your hard work, Evan! BB 3×10 Strict Pullups 3×10 Barbell Military Press MetCon 7min AMRAP 20 Russian Swings (24/16) 20 Ab Mat Situps Upper body session followed by some hip SWINGS!
CrossFit WOD – 161223
Some work with a couple of AMRAPs… MetCon 9min AMRAP 30 Total DB Stepups on 20″ Box (50/30) 30 Ab Mat Situps 6min Rest 9min AMRAP 30 Calorie Row 30 Alternating DB Snatches (50/30) Let’s have a double… 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 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 »
Today's WOD
CrossFit WOD- 181119
Katie out for a ride on the bike…
Cardio
21-15-9
Cal Bike
9-7-5
BMU
*Retest from 8/17/18
Optional Buy Out
“ScapJacked v1”
*Staying under 6-7 minutes is very high intensity, high density, high power output way of getting results. In this case, we are working on building pulling muscles in a fatigues state (post bike).
*Not only are we working on avoiding kyphotic tendencies, we are stimulating lipolysis and working on high level skills under duress.
Posted in Workout of the Day
Tagged "scapjacked v1", aab, assault bike, bar muscle up, bmu, cal bike, crossfit, crossfit exercise, crossfit omaha, crossfit wod, crossfit workout, crossfit workout of the day, exercise, omaha, optional buy out, wod, workout, workout of the day
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