plank

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- 180423

Jessica took a break this weekend from cheering on our IH athletes to try a little biking. She’s super excited to get to do this at the new place.   5Rds for Reps 1 min Bike (cals) 1 min Row… Read more »

CrossFit WOD- 180321

Justin working through the deadlifts last week to get to the HSPU.   5 RFT 10 Burpee plate Slams (45/25) 400m Run Buy out: 10x :10/:05 Planks   “When someone tells me ‘no,’ it doesn’t mean I can’t do it,… Read more »

CrossFit WOD – 180118

Raise your hand if you like lifting heavy and working abs.   1RM C&J Buy out: 10x :10/:20 planks   “Do you know what my favorite part of the game is? The opportunity to play.” – Mike Singletary

CrossFit WOD – 170119

Do you guys smell another CrossFit Games Open WOD from a previous year coming up tomorrow?  Hmm…   Strength/Skill EMOM x 10 1 Heavy Pullup   MetCon 8min AMRAP 21 Total DB Reverse Lunges (50×1/30×1)* 15 Pushups 9 Alternating DB… 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 – 161014

Who is ready for a push, pull kinda relationship well this AMRAP is!   6 min AMRAP   3, 6, 9, 12, ETC Thrusters (45/35) 3, 6, 9, 12, ETC Ring Rows   Buyout!   3 Total Minutes of  PKC… Read more »

CrossFit WOD – 160916

Welp, ain’t nothing to it but to do it…   Strength/Skill   15-20min to Find 5RM Thruster *Bar must be cleaned from the floor   Buy Out Accumulate 3min total in an RKC plank *What is that?  Well, I guess… Read more »

CrossFit WOD – 160314

Weightlifting Level = Ninja   WL E2MOM x 10 2 Cleans 1 Front Squat 2 Jerks   *Progressive in weight *Can be split or power jerks   Buy Out 3min of total time in RKC Plank   Heavy and done!

Thrusters! – 151218

Don’t worry, Dave.  We got a new one!  🙂   It’s time to end the week with some heavy thrusters. Never done a 10RM thruster?  Well, today is the day!   Strength/Skill 10RM Thruster   Buy Out Accumulate a total… Read more »