8/5/17

Hey Tribe! Happy Weekend! Coach led fun warmup WOD; TEAMS OF 4 As a pair complete; 16 synchro pull-ups (2team members) 50 situps (2 team members) 20 synchro pull-ups (2 Team members) 50 sit-ups (2 team members) 24 synchro pullups (2 team members) 50 situps (2 team members) then 2rds of; (2 team members per […]

8/4/17

Hey Tribe! Coach led warmup; DROM 5 Pistols Bergner Warmup Strength/Skill; Snatch Balance 7×1 WOD; 4 RFT; 25 Sit ups 3 Muscle Ups 400m Run

8/4/17

Hey Tribe! Coach led warmup; DROM 5 Pistols 500m Row CFWUx1 Skill; Double Under Drills WOD; for time; 50 jumping lunges 50 pullups 50 push press #95/65 50 back extension 50 burpees  

8/2/17

Hey Tribe! Coach led warmup; DROM 5 Pistols “Poker Chip Squats” Strength; Front Squat 5×3 WOD; for time; 27-21-15-9 Squat Clean 95/75 Ring Dips

8/1/17

Hey Tribe! Coach led warmup; DROM 5 Pistols CFWUx2 SKILL; (10 minute) HS Walk Progression WOD; for time; 50 Box Jumps 50 KB Swings 50 Knees 2 Elbow 50 Wall Balls 50 Burpees “AFTER BURNER” Fast Eddie

7/31/17

Hey Tribe! Coach led warmup; DROM 5 Pistols CFWUx2 Bergner Warmup Strength/Skill; Hang Power Clean 5×1 Hang Power Snatch 5×1 Push Jerk 5×1 WOD; For time; 5 MU (scale pullups/dips) 50 DU (scale singles) 4 MU 40 DU 3 MU 30 DU 2 MU 20 DU 1 MU 10 DU  

7/29/17

Hey Tribe! Here’s to new beginnings. Coach led fun warmup; “Squat Squat Goose” WOD; Set up rowers/wall balls/slam balls outside Teams of 2; 3000m Row 50 Wall Balls 20/14 (on outside east wall) Firemans Carry length of field (west to east) 50 Slam Balls 20/10 Firemans Carry length of field (east to west) 50 Wall […]

7/28/17

Hey Tribe! As you all know today will be Cathy and JBs last days as the owners of IRC. Thank you both for everything you have done for each of us. “Your Vibe Attracts Your Tribe”. Today’s WOD is by special request from Cathy, “The Chief” Coach led warmup; DROM 15 HSPU “27 Squats” Strength; […]

7/27/17

Hey Tribe! Today is a special HERO WOD. Remember my only rule, during a hero wod you do not complain and you do not quit. Coach led warmup; DROM 12 HSPU 50 Double Unders Skill; Double Under Drills (15 min) WOD; “DALLAS 5” 5 min burpees 5 min 7 Deadlift (#155) and 7 Box Jumps […]

7/26/17

Hey Tribe! What day is it?! Wednesday. It’s Wednesday. Coach led warmup; DROM 12 HSPU 15 Push up 15 Pull up 30 CAL Row Strength; Bench Press 5×3 WOD; 8rds of; Run 400m Rest 90sec “AFTER BURNER” 3 attempts at max HS Hold (wall, free or both)