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 – 171023

Proud of each of you that even when you forget shoes, socks, etc, you still get the wod done. A special shout out to those that hear a need and jump in with the “I have an extra… “.  … Read more »

CrossFit WOD – 160910

Don’t forget:  free bootcamp is here at 10am each week (unless we let everyone know otherwise).  See you here!   MetCon   12min AMRAP   20 HSPU 200m Run 20 Hollow Rocks 5 Front Squats (185/130)   *HSPU Progression:  elevated… Read more »

CrossFit WOD – 160630

#TBT to some cleaning and front squatting   Reminder, IHCF Athletes, Friday at 7pm is our Stink N Drink at the Ice House.  This is our last one before our next challenge so make it a good one! Also, Monday,… Read more »

CrossFit WOD – 160502

    MetCon For Time 12 Deadlifts (95/65) 12 Power Cleans (95/65) 12 FSQ (95/65) 12 Push Press (95/65) 12 FSQ (95/65) 12 Power Cleans (95/65) 12 Deadlifts (95/65)   *12min Cap   Goal? Hang onto the bar!

CrossFit WOD – 160331

We’re proud of you, Chelsey!   WL E2MOM x 6 3 TNG Snatches   *Can add weight as you go   MetCon 4min AMRAP 2 Power Snatches (135/95) 4 DL (135/95) 6 T2B   Quick and dirty!

CrossFit WOD – 160225

Nobody said it was going to be easy.  You will find it worthwhile when you put in the effort, though.   WL E3MOM x 8 1 Clean 1 Front Squat 1 Jerk   *Progressive   MetCon 7min AMRAP 7 Power… Read more »

Chip, Chip, Chipper-oo – 150925

Our own David getting in some back squats.  100 back squats, to be exact…   Today isn’t necessarily a strength workout. It is, however, a heavier MetCon.  This type of WOD is my Kryptonite, not sure about anybody else. We’ve… Read more »

Squat Monday – 150810

Jon rocking some back squats.  Minus the shoes, of course… weird…   How are all you IHCF people liking your new WODies? Hands treatin’ ya good? Wrists doing better? Just for the record, still need to work on the problem… Read more »