squat snatch

CrossFit WOD – 160405

Lindsay has steadily been getting stronger and stronger.  Matter of fact, she knocked out her first strict pullup, not too long ago… Yeah, buddy!   WL E3MOM x 5 Snatch Complex 1 Hi Hang Squat Snatch 1 Hang Squat Snatch… 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!

CrossFit WOD – 160310

It was a blast doing 16.2 and 16.3 might just bring up the skill level.  But we’ll find out…   WL EMOM x 10min 1 Snatch   *Start at 80% of 1RM and can adjust from there   MetCon 21-15-9… Read more »

CrossFit WOD – 160223

Good looking overhead position in the snatch/overhead squat there, Sam!   Reminder to the IHCF Athletes: There is no 9am Class on Tuesday (3/1).  Please schedule your classes accordingly.   “Amanda” For Time   9-7-5 Muscle Ups Squat Snatch (135/95)… Read more »

CrossFit WOD – 160217

Jacob showing us a solid locked out overhead position for a snatch and/or overhead squat.  Nice job, dude!   WL E3MOM x 8 1 Hi Hang Snatch 1 Hang Snatch 1 Snatch   *Squat all of them and make sure… Read more »

CrossFit WOD – 160127

Lots of rowing lately.  Luckily, today is not a rowing day, huh?   You’ve wanted to try it, but you haven’t. You’re ready for something that’ll keep you going all the way to your goals, but you haven’t found it… Read more »

CrossFit WOD – 160107

This is a pretty light weight now, huh, Lisa?!  It’s awesome how strong and fit you’re getting!   WL 8 Rounds on a 1:30 Clock 1 Snatch @ 90%   MetCon 7min AMRAP of: 10 Snatches @ Each Weight  … Read more »

Hang Snatch – 151230

Some days you’ve gotta get up and do something you don’t want to do.  For a lot of people, that day is only 2 days away!   WL 5×3 Hang Snatch *Heavy   MetCon For Reps: 5 Rounds of 30… Read more »

X-Mas Eve EMOM – 151224

Hey, you!  Yeah, you!  See you here for the X-Mas Eve EMOM!   A nice little EMOM after the rough “12 Days of Christmas WOD” yesterday! Great job to everyone who came out and did that particular workout!   WOD… Read more »

Snatch Kinda Day – 151103

Kim’s daughter wanted to show us how it’s done… so, she did…   Get excited to snatch today, and for our Hero WOD on Saturday! While the Hero WOD is a free workout, it is not for someone who’s never… Read more »