Because GAINZ! Strength AMRAP 12 ME Strict Pullup ME Strict RDip 35 DUs *1min rest after DUs *Score = total reps b/n pullup and dip Optional BuyOut “Midline Giant”
CrossFit-190807
#wednesday
CrossFit-190724
Benchmark Day!!! YAY! MetCon/Cardio “Erin” 5 RFT 15 DB SplitCl (40/30) 21 Pullups *Cl = 1:30, PU = 1:30 Optional BuyOut “Single Leg”
CrossFit-190717
Mental toughness and good engine building! Don’t miss out on the fun! 🙂 Cardio 21-15-9 Cal AAB Alt DB Sn (50/35) 3-2-1 Rope Climbs *AAB 21/15 = 1:30, 15/11 = 1min, 9/6 = 1min *Sn 21 = 1min, 15 =… Read more »
CrossFit-190710
Being in the upside down is good for you! Strength EMOM x 10 (Alt) 1st = L-Sit 2nd = HS Walk *Work NO MORE than 45sec Then Sled Pull (Max Weight) 4 Sets x 70m *Partner with someone to figure… Read more »
CrossFit-190703
Building super engines today! MetCon LM 5 RFT 200m Run 8 PCl&J* 25 Situps 1min Rest *Ascend in weight each round *Scores = weight and time Optional BuyOut “Gymnasty v2”
CrossFit-190619
Cardio 30-20-10 AAB Cals WB (20/14) *30/21, 20/14, 10/7 AAB = 3min, 2min, 1min; WB = 1:30, 1min, 30sec Optional BuyOut “Midline” ***Start with Big 4 Stretches***
CrossFit-190612
Strength/MetCon 5 RFT 5 PSn (155/110) 5 OHS (155/110) 7ea Deadbug 1min Rest PSn = 30sec, OHS = 30sec, DB = 1min Optional BuyOut “Single Leg”
CrossFit-190604
Single leg and single arm work is going to help you everyday life things! MetCon/Cardio 3 RFT 20/14 AAB (Cals) 10ea KBSn (24/16) 10ea GobRev Lunge (24/16) AAB = 2min, Sn = 1:30, L = 1:30 *Pick weight to… Read more »
CrossFit-190529
Hip Hip Hooray! It’s 5K day! Cardio For Time 5k Run *Going through thorough run warmup. Hinshaw warmup in it’s entirety (with some mods) Optional BuyOut “ScapJacked v3”
CrossFit-190522
Its like a genuine “Bro Sesh” benchmark WOD Strength “Lynne” 5 RFR Bench Press (BW) Strict Pullups *Can be floor press IF necessary *Rest as needed *As soon as the bench is done move IMMEDIATELY to pullups Optional BuyOut “Bodybuilding”
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
—
Let’s have some fun this week!
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