ICA admin, Author at Iron Cross Athletics

Daily WOD – Oct 20, 2019

Post author:ICA admin
Post published:October 19, 2019
Post category:Football WOD
Post comments:1 Comment

Complete 4 rounds for time of: 10 Deadlifts (~65-70% 1RM) 15 Ring dips 250m Sprint Rest 2 minutes after each round. WOD Notes: Compare to 191021. Schedule Notes: Community yoga at 11:15; bring a friend!

Daily WOD – Oct 19, 2019

Post author:ICA admin
Post published:October 18, 2019
Post category:Daily WOD
Post comments:1 Comment

Box Squat 6x2 (~85% 1RM) Then In teams of 2, 3 or 4 complete max tire flips in 2 minutes. WOD Notes: The box squats today should be heavy but should look good. Pick a…

Daily WOD – Oct 18, 2019

Post author:ICA admin
Post published:October 17, 2019
Post category:Open WOD
Post comments:4 Comments

https://www.youtube.com/watch?v=cAu5ihUIX_0 "20.2" Complete as many rounds as possible in 20 minutes of: 4 dumbbell thrusters (50/35#) 6 toes-to-bar 24 double-unders WOD Notes: The dumbbell thrusters are 2-armed... meaning men use 2x50# and ladies use 2x35#.…

Daily WOD – Oct 17, 2019

Post author:ICA admin
Post published:October 16, 2019
Post category:Daily WOD
Post comments:3 Comments

AMRAP in 20 minutes of: 25 box jumps (24/20") 25 Russian KBS (70/53#) 2 rope climbs Open Notes: Be sure to check out the Games website HERE at 8:00 pm Thursday night to see Friday's…

Daily WOD – Oct 16, 2019

Post author:ICA admin
Post published:October 15, 2019
Post category:Daily WOD
Post comments:5 Comments

“2019 Nutrition Challenge Performance Test” Buy-in: Max consecutive strict pull ups Complete for time (15 min cap): 1000/800m row 40 wallballs (20/14# to 10/9′) 30 medball sit ups (20/14#) 20 burpees 10 power clean and…

Daily WOD – Oct 15, 2019

Post author:ICA admin
Post published:October 14, 2019
Post category:Daily WOD
Post comments:4 Comments

Rack Pull 5x1 (90-95% 1RM deadlift, from 4") Then 4 rounds NFT: 20 dead bugs 10 bent over barbell rows (~30% 1RM deadlift) Open Notes: Thanks to everyone who made our first Friday Night Lights…

Daily WOD – Oct 14, 2019

Post author:ICA admin
Post published:October 13, 2019
Post category:Daily WOD
Post comments:2 Comments

Complete 10-9-8-7-6-5-4-3-2-1 reps for time of: Handstand push ups Complete 30 double unders after each set. WOD Notes: The scale for handstand push ups will be single arm DB push presses. The set of 10…

Daily WOD – Oct 13, 2019

Post author:ICA admin
Post published:October 12, 2019
Post category:Daily WOD
Post comments:1 Comment

AMRAP in 10 minutes of: 4 deadlifts (155/105#) 3 hang power cleans (155/105#) 2 front squats (155/105#) 1 jerk (155/105#) Rest ~5 minutes then complete: 5x20yd banded partner sprints WOD Notes: Anyone looking to take…

Daily WOD – Oct 12, 2019

Post author:ICA admin
Post published:October 11, 2019
Post category:Daily WOD
Post comments:2 Comments

On a 4-minute clock complete: 400m run AMRAP of Cindy (5 pull ups, 10 push ups, 15 squats) Rest 1 minute and repeat for 5 cycles WOD Notes: At t=0, all athletes run 400m. Upon…

Open WOD – Oct 11, 2019

Post author:ICA admin
Post published:October 10, 2019
Post category:Open WOD
Post comments:7 Comments

https://youtu.be/b8ZI3K5PADw "20.1" 10 rounds for time of: 8 ground to overhead (95/65#) 10 bar-facing burpees Time Cap: 15 minutes WOD Notes: The Open is here!!!! This is the first WOD of the 2020 CrossFit Games…

End of content

No more pages to load

Newer Posts

Older Posts

We offer a welcoming and inclusive environment for all participants. Coaches, athletes, and guests are responsible for understanding and abiding by our Anti-Discrimination & Harassment Policy.