strength

CrossFit WOD – 171207

How do the arms feel after yesterday’s wod? Ready to get in some Pull ups and Ring dips?   Strength 5×5 Strict Pull Up 5×5 Strict Ring Dip Tempo & Hollow emphasis Then 3 min ME Swings   “Will your… Read more »

CrossFit WOD – 170628

Gracie showing Chris how to watch the front door.   Strength   E3MOM x 5 ME BW Floor Press ME Strict Pullups *Score = Total number of reps completed in both movements through all rounds

CrossFit WOD – 160915

Tony getting his deadlifts on…   Strength/Skill     E2MOM x 4 12 Pendlay Rows   *Make it heavy   MetCon   5min AMRAP 10 Ring Rows 2 Deadlifts (315/220) 10 Ring Dips   Yep.  You read that right.  Only… Read more »

CrossFit WOD – 160712

See you this Saturday at 10:30am, at Burke High School football field, for our free Bootcamp.   Thanks to everyone who participated this last weekend for the start of our summer challenge.  I’m excited to see where you’re all going… Read more »

CrossFit WOD – 160514

Franny had some reservations about doing rope climbs in a WOD.  Little did she know, huh?   Don’t forget: Our Level I Pullup Clinic is in a week at 11am and is Free to our IHCF Athletes — We have… Read more »

CrossFit WOD – 160425

It’s a butt and hamstring kind of day!   Strength/Skill 20RM – 15RM – 10RM – 5RM Deadlifts   Bring your big boy and big girl lifting pants!

CrossFit WOD – 160301

Consistency always wins out over intensity.  But when intensity and consistency are partnered, they yield amazing things, right Tony?   …just because I say intensity doesn’t mean it’s at one intensity.  The intensity changes on a daily basis. That’s where… Read more »

CrossFit WOD – 160210

It’s important to keep balance in everything, right, Brant?   MetCon For Time 5-4-3-2-1 Deadlifts (275/190) 25-20-15-10-5 Ring Dips   Heavy and fast!

CrossFit WOD – 160129

Recap of “Gong” and onto some overhead squats and burpees.   Strength/Skill 15-20min to Find 3RM OHS   MetCon For Time 10-8-6-4-2 OHS (95/65) 2-4-6-8-10 Bar Over Burpees   Similar but different with the burpees.  Yep.

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 »