Daily WOD – Nov 15, 2014
Bench Press 2-2-2-2-2-2 Then Weighted pull ups 5x5
Daily WOD – Nov 14, 2014
5 rounds for time of: 40 DU 15 thrusters (95/65#) 2 rope climbs WOD Notes: Remember long pants or tall socks! Other Notes: Schuylkill Valley Sports in Pottstown is offering a discount weekend for Iron Cross Athletics members, this…
Make Up Day – Nov 13, 2014
Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are: Front Squat 1-1-1-1-1-1-1 then 5x5 sandbag good mornings Teams of 4 complete 200 reps of…
Daily WOD – Nov 12, 2014
Sumo Deadlift 3-3-3-3-3 Then 5 x max time L-sit hold WOD Notes: Compare to 131001.
Daily WOD – Nov 11, 2014
AMRAP in 30 seconds at each station, for 4 rounds: Push press (95/65#) Pull ups Power snatch (95/65#) Burpees WOD Notes: There is a 30 second rest after each station. Community Notes: We are always seeking feedback and…
Daily WOD – Nov 10, 2014
Complete for time: 50 bodyweight back squats (NTE 65% 1RM) Schedule Notes: On Tuesday (Veteran's Day) we will be following a regular Tuesday schedule, due to the majority of our members having work that day. The Friday after…
Football WOD – Nov 9, 2014
*** Schedule Reminder: Today's Football WOD is at 9:00am! *** Complete five 90 second rounds of: 4 deadlifts (365/225#) max ring dips in remaining time WOD Notes: Deadlifts should be consecutive and "touch and go"…
Daily WOD – Nov 8, 2014
Teams of 4 complete for time: 200 clean and jerks (75/55#) 400m run 200 box jumps (20/16") 400m run 200 floor wipers (each side counts as 1) 400m run 200 slam balls (40/30#) 400m run…
Daily WOD – Nov 7, 2014
Front Squat 1-1-1-1-1-1-1 then 5x8 sandbag good mornings WOD Notes: Compare to 140822.
Make Up Day – Nov 6, 2014
Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are: AMRAP in 12 minutes of 3 muscle ups, 15 wallballs (20/14# to 10/9') "CrossFit Total"…