Daily WOD – Jul 27, 2013
Complete for time: 50 KB swings (53/35#) 25 ring push ups 50R/50L walking lunges 25 pull ups 50 wallballs (20/14# t0 10/9') 25 burpees Community Notes: Happy Birthday Brendan and Colleen!! ** NOTE - As…
August Schedule & Announcements
Mark your calendars for these important dates in August! Aug 1 - Iron Cross Athletics officially turns 2!! Aug 4 - Garage Strength Lifting Meet & Fundraiser (see Tanner for details) Aug 15 - Stretching and…
Daily WOD – Jul 26, 2013
"The Core Crusher" Complete 5 rounds of: 1 minute of handstand holds 15 strict toes to bar 20 hollow rocks (face down) WOD Notes: This WOD will be timed, but we care more about good…
Make Up Day – Jul 25, 2013
Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are: "Cindy" - AMRAP in 20 minutes of 5 pull ups, 10 push ups, 15 squats…
Daily WOD – July 24, 2013
Partner interval 5k run! WOD Notes: Partner 1 will run 400m while partner 2 rests, then switch. Continue until 5000m is completed. This means each person will run six 400m intervals, and partner 1 will…
Daily WOD – Jul 23, 2013
Banded Box Front Squat 10x2 Then 200m sled drag (30% SDC) Community Notes: Happy Birthday Tommy A!!!
Daily WOD – Jul 22, 2013
Choose your own adventure! Complete 3 rounds for time of: 400m run, 400m row, or 40 box jumps (24/20") 30 wall ball (20/14# to 10/9'), 30 goblet squats (53/35#), or 30 burpees 5 muscle ups,…
Sunday Football WOD – Jul 21, 2013
Complete 8 rounds for time of: 5 DB thrusters (50/35#) 10 Russian Twist (45/25# plate) 15 Kettlebell swings (70/53#) * Rest 30 seconds between rounds WOD Notes: The thrusters should be heavy, but you should…
Daily WOD – Jul 20, 2013
Sumo-deadlift 1-1-1-1-1-1-1 Then 200 meter walking lunge for time WOD Notes: If you are comfortable with these movements, feel free to complete this workout at the 8:00 a.m. barbell club! Compare 1RM sumo deadlift to 130305…
Daily WOD – Jul 19, 2013
"Cindy" AMRAP in 20 minutes of 5 pull ups 10 pushups 15 squats WOD Notes: Compare to 120815.