ICA admin, Author at Iron Cross Athletics

Daily WOD – Sep 3, 2019

Post author:ICA admin
Post published:September 2, 2019
Post category:Daily WOD
Post comments:4 Comments

"Open 17.1" Complete 10-20-30-40-50 reps for time of: DB snatches (50/35#) Complete 15 burpee box jump overs (24/20") after each set. WOD Notes: Compare to 170224. KBK Note: Reminder that Kettlebell Kitchen orders are due…

Daily WOD – Sep 2, 2019

Post author:ICA admin
Post published:September 1, 2019
Post category:Daily WOD
Post comments:4 Comments

"Filthy Fifty" Complete for time: 50 box jumps (24/20") 50 jumping pull ups 50 KB swings (53/35#) 50 walking lunges 50 knees to elbow 50 push presses (45/35#) 50 banded good mornings (green band) 50…

Daily WOD – Sep 1, 2019

Post author:ICA admin
Post published:August 31, 2019
Post category:Football WOD
Post comments:1 Comment

Complete 30 rounds for time of: 1 power clean (85% 1RM) 5 push ups WOD Notes: The goal today should be to go unbroken through the first 20ish rounds on push ups. Scale to 2,…

Daily WOD – Aug 31, 2019

Post author:ICA admin
Post published:August 30, 2019
Post category:Daily WOD
Post comments:1 Comment

Complete 4 rounds for time of: 250m run 25 ft handstand walk 250m run 25 wallballs (20/14# to 10/9') WOD Notes: The scaling options for the handstand walk are, in order: handstand hold with 20…

2019 Fall Nutrition Challenge

Post author:ICA admin
Post published:August 29, 2019
Post category:General Announcements
Post comments:2 Comments

Get ready, ICA! Our Fall Nutrition Challenge starts September 9! Read the details below and sign up HERE to participate! What: ICA’s 2019 Fall Nutrition Challenge Who: Every single member at ICA! This a FREE nutrition…

Daily WOD – Aug 30, 2019

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

Banded Deadlifts 10x2 (50% 1RM on bar) Take 10 minutes to stretch something that is tight. WOD Notes: Generally speaking, athletes with a deadlift up to 200# should use black bands, 200 up to 350…

Daily WOD – Aug 29, 2019

Post author:ICA admin
Post published:August 28, 2019
Post category:Daily WOD
Post comments:6 Comments

"Sage" AMRAP in 20 minutes of: 8 power clean and jerks (155/105#) 28 double unders 15 toes to bar WOD Notes: Compare to 180828. Community Notes: Happy Birthday Barry!

Daily WOD – Aug 28, 2019

Post author:ICA admin
Post published:August 27, 2019
Post category:Daily WOD
Post comments:5 Comments

Complete 21-18-15-12-9-6-3 reps for time of: Box jumps (30/24") Complete 2 rope climbs after each set. Community Notes: Happy Birthday Stacey and Sage!

Daily WOD – Aug 27, 2019

Post author:ICA admin
Post published:August 26, 2019
Post category:Daily WOD
Post comments:3 Comments

Back Squat 2-2-2-2-2 Then 3x8 good mornings (50% 2RM) WOD Notes: Compare to 190529. Community Notes: Happy Birthday Coach Tanya!

Daily WOD – Aug 26, 2019

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

Complete 3 rounds for time of: 800m run 10 power snatches (135/95#) 10 bar muscle ups WOD Notes: The power snatches in this workout should take less than 2 minutes. If you don't feel comfortable…

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.