ICA admin, Author at Iron Cross Athletics

Daily WOD – Feb 5, 2020

Post author:ICA admin
Post published:February 4, 2020
Post category:Daily WOD
Post comments:6 Comments

Every 8 minutes for 5 rounds complete: 800m run 30 KB swings (53/35#) WOD Notes: The intent of this workout is to spend 3 to 4 minutes on the run and 1 to 1.5 minutes…

Daily WOD – Feb 4, 2020

Post author:ICA admin
Post published:February 3, 2020
Post category:Daily WOD
Post comments:9 Comments

Sumo Deadlift 2-2-2-2-2 Then 5x3 deadlifts (50% 2 rep max sumo, 5 seconds up, 5 seconds down) WOD Notes: Compare to 180310.

Daily WOD – Feb 3, 2020

Post author:ICA admin
Post published:February 2, 2020
Post category:Daily WOD
Post comments:4 Comments

AMRAP in 20 minutes of: 5 power snatches (115/75#) 7 toes to bar 9 box jumps (24/20") WOD Notes: Compare to mainpage (CrossFit.com) on 200202. V-Day WOD: This Saturday (2/8) is our Valentine's Day WOD.…

Daily WOD – Feb 2, 2020

Post author:ICA admin
Post published:February 1, 2020
Post category:Daily WOD
Post comments:1 Comment

AMRAP in 12 minutes of: 5 shoulder to overheads (135/85#) 10 tuck ups 5 shoulder to overheads (135/85#) 25 double unders WOD Notes: The standard for the tuck up today will be with arms held…

Daily WOD – Feb 1, 2020

Post author:ICA admin
Post published:January 31, 2020
Post category:Daily WOD
Post comments:2 Comments

Complete 4 rounds for time of: 400m run 15 power cleans (135/95#) WOD Notes: Choose a power clean weight that allows you string 3 to 5 reps together for this workout. Ideally, you should not…

Daily WOD – Jan 31, 2020

Post author:ICA admin
Post published:January 30, 2020
Post category:Daily WOD
Post comments:17 Comments

"Jackie" Complete for time: 1000m row 50 thrusters (45/35#) 30 pull ups WOD Notes: Jackie is one of the classic CrossFit benchmarks, and at ICA it comes around once a year. It's on the shorter…

Daily WOD – Jan 30, 2020

Post author:ICA admin
Post published:January 29, 2020
Post category:Daily WOD
Post comments:20 Comments

Clean 1-1-1-1-1-1 Then NFT 50 hollow rocks face up 50 hollow rocks face down WOD Notes: Compare clean to 190114. Community Notes: Happy Birthday KtN!

Daily WOD – Jan 29, 2020

Post author:ICA admin
Post published:January 28, 2020
Post category:Daily WOD
Post comments:5 Comments

Complete for time in any order: 100 box jumps (24/20") 100 KB snatches (53/35#) 100 push ups WOD Notes: Break up the reps and movements any way you like to get to 100 of each. …

Daily WOD – Jan 28, 2020

Post author:ICA admin
Post published:January 27, 2020
Post category:Daily WOD
Post comments:12 Comments

"Open 11.4" AMRAP in 10 minutes of: 60 bar facing burpees 30 overhead squats (120/90#) 10 muscle ups WOD Notes: Compare to 140207. Community Notes: Happy Birthday Fredi and Vaibhav!

Daily WOD – Jan 27, 2020

Post author:ICA admin
Post published:January 26, 2020
Post category:Daily WOD
Post comments:8 Comments

Back Squat 2-2-2-2-2 Then 3 rounds NFT: 15R/15L single leg glute bridges 20 yards banded lateral walks Community Notes: Happy birthday Tobin and Kevin McNally! Valentine's Day WOD: On Saturday, February 8th we're hosting our…

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