split jerk

CrossFit WOD – 180816

Throw back Thursday to the old place but familiar faces. We have an Open House coming up to celebrate the IHCF Family’s newer home. We hope to see you there Saturday, August 25th! **IHCF Family, bowling coming up this Friday,… Read more »

CrossFit WOD- 180215

Keagan getting in some warm up sets before his deadlifts on Monday.   Strength 7X1 Power Clean Front Squat Push Jerk Front Squat Split Jerk *2 min Rest **Pick weight Buy out: 10x :10/:05 Hardstyle Plank   “The roots of… 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 – 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…

CrossFit WOD – 160713

Our Iron Hero Athletes are getting freakin’ strong! …gonna have to buy some more plates…   Don’t forget to put in your honey orders by this Friday! Signup sheet is on the whiteboard.   MetCon 18min AMRAP 10 S2OH (135/95)… Read more »

CrossFit WOD – 160711

It’s a heavy and fast kind of day!   WL 15-20min to find 1RM Clean & Jerk   MetCon 1000m Row for Time   Lift heavy and row fast.  Let’s get it done!