ICA admin, Author at Iron Cross Athletics

Daily WOD – Aug 25, 2019

Post author:ICA admin
Post published:August 24, 2019
Post category:Football WOD
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Complete 5 rounds of 40 seconds on, 20 seconds off of: 10 yd shuttle run One-arm dumbbell push press (50/35#) Russian KBS (70/53#) Ring row WOD Notes: Alternate arms on the dumbbell push press as…

Daily WOD – Aug 24, 2019

Post author:ICA admin
Post published:August 23, 2019
Post category:Daily WOD
Post comments:2 Comments

Bamboo Bench Press 3x20 Then 1 Board Bench Press 2-2-2-2-2 WOD Notes: A 1 board bench press is done with a small board on your chest. It eliminates the bottom 1.5" of the…

Daily WOD – Aug 23, 2019

Post author:ICA admin
Post published:August 22, 2019
Post category:Daily WOD
Post comments:2 Comments

"Ringer 1 and Ringer 2" (2019 Games Events 10 and 11) Complete 30-20-10 reps for time of: Calorie row Toes through rings Time cap 9 minutes. At the 10 minute mark, Complete 15-10-5 reps for…

Daily WOD – Aug 22, 2019

Post author:ICA admin
Post published:August 21, 2019
Post category:Daily WOD
Post comments:5 Comments

3 rounds for time of: 50 jumping squats w/ medicine ball (20/14#) 30 sit ups w/ medicine ball (20/14#) 10 chin ups w/ medicine ball (20/14#) WOD Notes: Click HERE for a demo of…

Daily WOD – Aug 21, 2019

Post author:ICA admin
Post published:August 20, 2019
Post category:Daily WOD
Post comments:4 Comments

Shoulder Press 1-1-1 Push Press 3-3-3 Push Jerk 5-5-5 Event Notes: Coach Dave is coordinating with CrossFit Lock 60, and Only Results Fitness to hold a workout at the new Root Down Biergarten in town. …

Daily WOD – Aug 20, 2019

Post author:ICA admin
Post published:August 19, 2019
Post category:Daily WOD
Post comments:5 Comments

AMRAP in 15 minutes of: 400m run 15 bodyweight deadlifts (NTE 60% 1RM deadlift) WOD Notes: Compare to CrossFit.com from 190815. Community Notes: Happy Birthday Rey!

Daily WOD – Aug 19, 2019

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

With a partner complete for time: 50 handstand push ups 75 thrusters (95/65#) 100/70 cal row 75 box jumps (24/20") 50 pull ups WOD Notes: With one partner working at a time, complete all the…

Daily WOD – Aug 18, 2019

Post author:ICA admin
Post published:August 17, 2019
Post category:Football WOD
Post comments:2 Comments

Complete 5 rounds each for time of: 20 push ups 30 walking lunges (50/35# DB held at chest) 40 Russian twists (25/15#, 2 touches = 1 rep) WOD Notes: Start a new round every 5…

Daily WOD – Aug 17, 2019

Post author:ICA admin
Post published:August 16, 2019
Post category:Daily WOD
Post comments:9 Comments

Complete for time: 200 burpees WOD Notes: Make sure to come in for this ICA tradition! Bring a friend for free! It is a great benchmark for your conditioning and mental toughness. Scaling options include…

Daily WOD – Aug 16, 2019

Post author:ICA admin
Post published:August 15, 2019
Post category:Daily WOD
Post comments:3 Comments

Deadlift 2-2-2-2-2 Then 21-15-9 reps: Deadlifts (50% 2RM) Cal row WOD Notes: Compare to 180915. Community Notes: Happy Birthday Mike D!

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