Posted by 8PM! WIN 🙂 Cardio “Nancy” 5 RFT 400m Run 15 OHS (95/65) *2:30, 1min Optional BuyOut “Roped”
CrossFit-190802
overhead
CrossFit-190426
It’s NANCY Day!! The day you didn’t know you were waiting for! 🙂 Strength/MetCon “Nancy” 5 RFT 400m Run 15 OHS (95/65) R = 2:30, OHS = 1min Optional BuyOut “Grip & Core”
CrossFit-190425
Get grippy with it! Cardio AMRAP 13 200m Double KB/DB Carry (Heavy)* 50 DUs** *Can be in the front rack OR by your sides or overhead **Building grip and shoulder stamina #OBO “Abs Up”
CrossFit-190322
All the weights, all day! Strength E3MOM x 5 1 Strict Press + 3 Push Press + 5 Power Jerk *Add weight as it makes sense *After each set perform 9 strict pullups/RR/PRR Optional Buy Out “Recovery Bike”
CrossFit-190314
It’s gonna be a “snatch”tastic day my friends! Strength/MetCon Death By PSn (115/80) OHS (115/80) *1ea, 2ea, 3ea, until time out *Cannot SqSn last PSn to first OHS Optional Buy Out “Dat Plank Doe”
CrossFit-190211
step-up to your goals! Strength/MetCon AMRAP 12 20 Total DB Stepups on 20” (ModWt) 10 DB S2OH (ModWt) 5 RMU Optional BuyOut “Overhead Shenanigans”
CrossFit-190128
Thrusters…….Ain’t nobody got time for that!!!! Strength/MetCon 18-15-12 HPCl (95/65) Thruster (95/65) *HPCl = 1:30, 1:30, 1min *Th = 2min, 2min, 1:30 *STRETCH DAY TODAY Optional Buy Out “Body Armor V1”
CrossFit WOD – 160412
It’s a great day to be outside… perhaps, later in the day…? MetCon 12min AMRAP 10 C2B Pullups 10 Plate Slams (45/25) 100m OH Plate Carry (45/25) Skill Pistol Squats Our Athletes are competing this weekend in… Read more »
Introducing… plate slams! – 151016
Working hard and leading the way for your daughter, Megan! Awesome job! Whoever told you that women can’t be strong, well, they don’t know what they’re talking about. Women can’t do pull-ups? Tell that to the number of women… Read more »
Today's WOD
Programming for Week (Nov 11 – 16)
🚨Programming for Week of Nov 11th – 16th🚨
👽 Jessica has some special stuff planned for our IHCF family coming up over the next 1.5 months! Keep an eye out for FB Events, in-house signup sheets, and emails!
💥Monday💥
👽Single-arm Press
12 minutes
Build to a heavy
3-5 reps (ea/s)
👽“Tiger Balm”
For Total Reps
50 sec on/
10 sec transition
A) Strict HSPU
B) L-Sit
C) Pistols
x 2
Rest 1 min
50 sec on/
10 sec transition
A) Pushups
B) Situps
C) Airsquats
x 2
💥Tuesday💥
👽Powerclean
10 minutes
1 rep every 30 sec
👽“Relay Station”
at 0:00 & 10:00
4 min AMRAP
6 TtB
9 Box Jumps 24/20
12 Wallball 20/14
at 5:00 & 15:00
4 min
500m Row
AMRAP Burpee
over Rower
💥Wednesday💥
👽Box Step-up
12 minutes
5 x 5 (ea/s)
w/Dbs in Hand
Building
👽“Canned Soup”
12 min AMRAP
10 Kb Snatch 53/35
10 Kb Front Rack
Lunges
150m Shuttle Run
10 KB Snatch
10 Kb Front Rack
Lunges
150m Shuttle Run
💥Thursday💥
👽“Sled Dog”
40 min AMRAP
In Any Order
200m Farmers Carry
53/35
800m Running
1k Rowing
100m Sled Push
light weight
50/35 cal Airbike
200 Doubleunders
💥Friday💥
👽CFG Open WoD 18.5
AMRAP in 7 minutes
3-6-9-12-15-…etc
• Thrusters 100/65
• CtB Pullups
👽Core Finisher
5 Rounds For Quality
12 Supine Leg Raises
30 sec Hollow Rock
12 Kb Deadbug (ea/s)
30 sec Hollow Rock
💥Saturday💥
👽“Maglev”
In Partners
4 min AMRAP
12 Deadlifts 275/185
24 Bar-facing Burpees
48 Doubleunders
Rest 1:00
x 5
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Let’s have some fun this week!
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