ICA admin, Author at Iron Cross Athletics

Daily WOD – Nov 30, 2019

Post author:ICA admin
Post published:November 29, 2019
Post category:Daily WOD
Post comments:2 Comments

Take 15 minutes to build to a heavy clean and jerk. Then "Grace" Complete for time: 30 clean and jerks (135/95#) WOD Notes: Compare to 190514. Community Notes: Happy Birthday Coach eQ!

Daily WOD – Nov 29, 2019

Post author:ICA admin
Post published:November 28, 2019
Post category:Daily WOD
Post comments:2 Comments

Complete for max reps: Tabata one-arm dumbbell snatch (50/35#) Tabata row (cal) Tabata slam ball (30/20#) Tabata Russian twists (25/15#, L+R=1) 1 minute transition between Tabatas. WOD Notes: Each Tabata consists of 8 rounds of…

Daily WOD – Nov 28, 2019

Post author:ICA admin
Post published:November 27, 2019
Post category:Daily WOD
Post comments:3 Comments

“The Firebird” Complete 5 rounds for time of: 800m run 5 ring muscle ups 10 hang power cleans (155/105#) 20 wallballs (20/14# to 10/9′) 30 double unders OR “The Firebird Express” Complete 5 rounds for…

2019 Holiday Adopt-a-Family

Post author:ICA admin
Post published:November 26, 2019
Post category:General Announcements
Post comments:1 Comment

With Thanksgiving around the corner, what better time to kick off one of our favorite ICA traditions... ICA's 7th Annual Adopt-a Family! Every year our ICA family gives thanks by adopting families in need from…

Daily WOD – Nov 27, 2019

Post author:ICA admin
Post published:November 26, 2019
Post category:Daily WOD
Post comments:6 Comments

**UPDATE: Due to demand, we've added an 8:30am class to today's schedule. Complete 21-18-15-12-9-6-3 reps for time of: KB swings (53/35#) Box jumps (24/20") WOD Notes: If you have family coming into town, this workout…

Daily WOD – Nov 26, 2019

Post author:ICA admin
Post published:November 25, 2019
Post category:Daily WOD
Post comments:2 Comments

Back Squat 5-5-5-5-5 Then 3x20 glute bridges (40% of 5RM back squat) WOD Notes: Compare to 181003. Community Notes: Happy Birthday Dan T! Schedule Notes: Important schedule changes for this week: Wednesday - We "uncancelled"…

Daily WOD – Nov 25, 2019

Post author:ICA admin
Post published:November 24, 2019
Post category:Daily WOD
Post comments:1 Comment

With a 15 minute running clock, complete a round every 90 seconds of: 3 power snatches (135/95#) 12 burpees WOD Notes: Choose a scale for the snatch (weight) and burpees (number of reps) so each…

Daily WOD – Nov 24, 2019

Post author:ICA admin
Post published:November 23, 2019
Post category:Daily WOD
Post comments:1 Comment

AMRAP in 12 minutes of: 5 power clean and jerks (155/105#) 10 chest to bar pull ups Community Notes: Happy Birthday Ed and Julie!

Battle on Bridge – Nov 23, 2019

Post author:ICA admin
Post published:November 22, 2019
Post category:General Announcements
Post comments:1 Comment

Good luck to everyone participating in the Battle on Bridge Street II! Anyone not competing is encouraged to come on out, cheer for some ICAers, and make friends with our guests from other local gyms.…

Daily WOD – Nov 22, 2019

Post author:ICA admin
Post published:November 21, 2019
Post category:Daily WOD
Post comments:2 Comments

Sumo Deadlift 5x3 (85%) Then 5 x 5R/5L weighted box steps ups (as heavy as possible) WOD Notes: If you're competing in the Battle on Bridge Street competition this weekend, consider knocking out 5x3 at…

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