ICA admin, Author at Iron Cross Athletics

Daily WOD – Nov 2, 2019

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

Bench Press 2-2-2-2-2 Then EMOM for 5 minutes of 3 bar muscle ups. WOD Notes: We're betting on bar muscle ups making an appearance in 20.5, so here's a chance to work on them! If…

Daily WOD – Nov 1, 2019

Post author:ICA admin
Post published: October 31, 2019
Post category:Open WOD
Post comments:4 Comments

https://www.youtube.com/watch?v=cWOSiDp_ye0 "20.4" 30 box jumps (24/20") 15 clean and jerks (95/65#) 30 box jumps 15 clean and jerks (135/85#) 30 box jumps 10 clean and jerks (185/115#) 30 single-leg squats 10 clean and jerks (225/145#)…

Daily WOD – Oct 31, 2019

Post author:ICA admin
Post published: October 30, 2019
Post category:Daily WOD
Post comments:2 Comments

Complete 3 rounds, each for time of: 10 hang power cleans (185/125#) 400m run (rainy day sub: 500/400m row) Start a new round every 5 minutes. WOD Notes: Choose a weight for the hang power…

Daily WOD – Oct 30, 2019

Post author:ICA admin
Post published: October 29, 2019
Post category:Daily WOD
Post comments:3 Comments

Complete 3 rounds of 90 seconds of work followed by 30 seconds of rest of: Row ( 1 cal = 1 rep) Inverted burpees Wreckbag walking lunges (50/35#) Sit ups WOD Notes: What is an…

Daily WOD – Oct 29, 2019

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

AMRAP in 12 minutes of: 8 chest to bar pull ups 12 thrusters (95/65#)

Daily WOD – Oct 28, 2019

Post author:ICA admin
Post published: October 27, 2019
Post category:Daily WOD
Post comments:10 Comments

“CrossFit Total” Back Squat 1-1-1 Shoulder Press 1-1-1 Deadlift 1-1-1 WOD Notes: This is an annual benchmark and an opportunity to cross off some 2019 goals! After warming up, you’ll have THREE attempts at each…

Daily WOD – Oct 27, 2019

Post author:ICA admin
Post published: October 26, 2019
Post category:Football WOD
Post comments:1 Comment

Take 10 minutes to find your max 1-arm dumbbell split snatch (left & right) Then Complete 5 rounds for max reps of: 40 seconds dumbbell power snatch - right arm (50/35#) 20 seconds rest 40…

Daily WOD – Oct 26, 2019

Post author:ICA admin
Post published: October 25, 2019
Post category:Daily WOD
Post comments:1 Comment

“The Nightmare on Wheatland Street” Teams of 4 complete for time: 4 x 200m relay run 200 ground to overhead (75/55#) 200 box jumps (24/20″) 200 kb swings (53/35#) 200 wallballs (20/14# to 10/9′) 200…

Daily WOD – Oct 25, 2019

Post author:ICA admin
Post published: October 24, 2019
Post category:Open WOD
Post comments:3 Comments

https://www.youtube.com/watch?time_continue=1&v=X937bSApBkw "20.3" (aka "18.4") Complete 21-15-9 reps of: Deadlifts (225/155#) Handstand push ups Immediately followed by: 21 deadlifts (315/205#) 50-ft. handstand walk 15 deadlifts (315/205#) 50-ft. handstand walk 9 deadlifts (315/205#) 50-ft. handstand walk Time…

Daily WOD – Oct 24, 2019

Post author:ICA admin
Post published: October 23, 2019
Post category:Daily WOD
Post comments:4 Comments

Take 20 minutes to work to a heavy clean and jerk single. Then 2 rounds for time of: 250m run 5 clean and jerks (185/125#)

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