WOD 8/21/2015
POWER: Front Squat 5@75%-3@85%-1+@95%(max reps) Conditioning: For time: Run 400m 30 Ring Rows 40 Burpees 50 Wall Ball Shots Run...
WOD 8/20/2015
Conditioning: In teams of three, complete five rounds (each will do every station 5 times) for time of: Run 400 Meters 25 Goblet...
WOD 8/19/2015
Strength: POWER: Deadlift 5@75%-3@85%-1+@95%(max reps) Conditioning: For time: Run 800 Meters 15 Deadlifts 30 PushUps Run 400...
WOD 8/18/2015
Strength: WEIGHTLIFTING: EMOM for 8 min 1 behind the neck press, 1 push press POWER: Shoulder Press 5@75%-3@85%-1+@95%(max reps) ...
WOD 8/17/2015
Strength: WEIGHTLIFTING: Snatch 8 x 2 - increase 5 to 10% of what you did last week on the EMOM POWER: Back Squat 5@75%-3@85%-1+@95%...
WOD 8/15/2015
@0:00 Make up any of the "POWER" movements from this week or a lift of your choice OR EMOM for 10min 1 DL+2 Hang Power Shrugs @15:00...
Announcing the IBCF Endurance Club
Looking to improve your endurance and become a more efficient runner all while absorbing vast amounts of vitamin D? Here is your answer....
WOD 8/14/2015
Strength: Work up as heavey as you can on this complex. DL+Hang Power Clean+Hang Clean (full) Conditioning: 5 Rounds Untimed: 1 ME...
WOD 8/13/2015
Make Up a WOD from earlier in the week or Athletes Choice Skill Work: Hang Snatch Post WOD Mobility: Ball Roll Hip Flexor, Outer...
Aug 29th - BEACH WOD!
​ When: August 29th 10:30 AM WARM UP and WOD Briefing (you will get wet) 11:45 AM BUNCH BEACH BASH! - Head back to Doug's Beach House for...
