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”
Don’t worry Harsha, you get a partner to help math after this one. Cardio For Time 100DL (155/110) 80 DB Step-ups 60 Power Cleans (155/110) 40 DB S2OH (50/35) 20 Power Snatch (155/110) *23min cap *Alt every 10 reps… Read more »
Megan and Rudy pushing each other for extra Saturday fun gainz. Saturday Partner WOD 5RFT (each: IGYG Format) 10 DB DL (50/35) 10 DB Hang Squat Cleans 10 DB S2OH 10/7 Cal Bike “It does not matter how… Read more »
Happy Valentine’s Day! **Wear Pink Today** Open WOD 13.2 AMRAP 10 5 Shoulder to Overhead (115/75) 10 DL (115/75) 15 Box Jumps (24/20) “The only journey is the one within.” – Rainer Maria Rilke
Just a little bit of cleaning today so hopefully you brought your muscles with you today! 😉 WL E2MOM x 10 2 Squat Cleans 1 Front Squat 2 Jerks *Any style jerk permitted (split jerk, push/power jerk, squat… Read more »
Kim & Chong taking us to the gun show! MetCon For Time 200m Run 10 DB Squat Cleans (50/30) ME DB S2OH (50/30)* *Accumulate a total of 50 S2OH but every time you break, you must start over… Read more »
Our Iron Hero Athletes are getting freakin’ strong! …gonna have to buy some more plates… Don’t forget to put in your honey orders by this Friday! Signup sheet is on the whiteboard. MetCon 18min AMRAP 10 S2OH (135/95)… Read more »
#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 »
A little throwback to some of the first kipping pull-ups Tony ever got. Come a ways from there, huh, Tony? WL E2MOM x 5 1 Strict Press 3 Push Press 5 Power Jerk *Heavy MetCon For Total Reps… Read more »
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!
Just remember last week when we all said “that’s it?” when the assault bike was involved.
30sec Mod Bike
15sec Slow Bike
15sec Fast Bike
*Score = total calories completed