ICA admin, Author at Iron Cross Athletics

Daily WOD – Jan 16, 2020

Post author:ICA admin
Post published:January 15, 2020
Post category:Daily WOD
Post comments:12 Comments

Complete for time: 30 handstand push ups 800m run 30 power snatches (95/65#) 800m run 30 burpees WOD Notes: The handstand push ups, power snatches and burpees should each take less than 3 minutes. Choose…

Daily WOD – Jan 15, 2020

Post author:ICA admin
Post published:January 14, 2020
Post category:Daily WOD
Post comments:4 Comments

Back Squat 6x2 (85%) Then 3x10R/10L weighted step ups

Daily WOD – Jan 14, 2020

Post author:ICA admin
Post published:January 13, 2020
Post category:Daily WOD
Post comments:6 Comments

AMRAP in 12 minutes of an ascending ladder by 3's: Deadlifts (225/155#, NTE 60% 1RM) Complete 10 pull ups after each set. WOD Notes: In this workout, you'll add 3 reps to the deadlift each…

Daily WOD – Jan 13, 2020

Post author:ICA admin
Post published:January 12, 2020
Post category:Daily WOD
Post comments:10 Comments

“Fight Gone Bad” Push press (75/55#) Row (cal) Wall ball (20/14# to 10/9′) Sumo deadlift high pull (75/55#) Box jump (20/16″) WOD Notes: The “fight gone” scheme means you will complete 1 minute at each…

Daily WOD – Jan 12, 2020

Post author:ICA admin
Post published:January 11, 2020
Post category:Football WOD
Post comments:1 Comment

Complete 5 rounds for time of: 20 Russian kettlebell swings (70/53#) 20R/L Russian twists (25/15#) 150m farmer’s carry (25/15# plate each hand) WOD Notes: Choose the heaviest KB that you can swing 20 times unbroken…

Daily WOD – Jan 11, 2020

Post author:ICA admin
Post published:January 10, 2020
Post category:Daily WOD
Post comments:4 Comments

Complete for time: 400m run 50 back squats (45/35#) 400m run 50 front squats (45/35#) 400m run 50 overhead squats (45/35#) 400m run WOD Notes: This workout will be done with empty bars (women's bars…

Daily WOD – Jan 10, 2020

Post author:ICA admin
Post published:January 9, 2020
Post category:Daily WOD
Post comments:5 Comments

Bench Press 6x2 (85% 1RM) Then 3x15R/15L hollow body single-arm dumbbell floor presses WOD Notes: Click here for a demo of hollow-body single-arm dumbbell floor presses. If you can't hold a strong hollow position (with…

Daily WOD – Jan 9, 2020

Post author:ICA admin
Post published:January 8, 2020
Post category:Daily WOD
Post comments:5 Comments

Complete 3 rounds for time of: 25 burpees 10 thrusters (115/75#) Cash out - for time: 10-20-30-40-50-40-30-20-10 double unders (unbroken) WOD Notes: The first part of the WOD (burpee/thruster) is supposed to be fast and…

Daily WOD – Jan 8, 2020

Post author:ICA admin
Post published:January 7, 2020
Post category:Daily WOD
Post comments:5 Comments

AMRAP in 17 minutes of: 8R/8L dumbbell snatches (70/50#) 6 bar muscle ups Schedule Notes: We've added extra class times to our Saturday and Sunday mornings to accommodate higher attendance during the cold-weather months. These…

Daily WOD – Jan 7, 2020

Post author:ICA admin
Post published:January 6, 2020
Post category:Daily WOD
Post comments:12 Comments

Deadlift 7x1 (90% 1RM) WOD Notes: Today is also goals day! Coaches will be available toward the end of class to help set some goals. Here are some goal setting tips to think about before…

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