ICA admin, Author at Iron Cross Athletics

Daily WOD – Mar 11, 2019

Post author:ICA admin
Post published:March 10, 2019
Post category:Daily WOD
Post comments:5 Comments

Complete 4 rounds for time of: 5* muscle ups 10 front squats (145/100#) 400m run * Muscle ups must be consecutive with a max of 5. WOD Notes: This should be a fast workout! Choose…

Football WOD – Mar 10, 2019

Post author:ICA admin
Post published:March 9, 2019
Post category:Football WOD
Post comments:1 Comment

m Complete 3 cycles of the following: AMRAP in 4 minutes 6 KB swings (70/53#) 6 push presses (185/115#) 6 lateral burpees over bar Rest two minutes after each cycle and continue from where you…

Daily WOD – Mar 9, 2019

Post author:ICA admin
Post published:March 8, 2019
Post category:Daily WOD
Post comments:2 Comments

Deadlift 10-8-6-4-2 Then 5x10 bent over row (~35% 2RM deadlift) WOD Notes: Similar to the back squat earlier in the week, plan on starting your set of 10 at around 60% of your 1RM and…

Open WOD – Mar 8, 2019

Post author:ICA admin
Post published:March 7, 2019
Post category:Daily WOD Open WOD
Post comments:5 Comments

https://www.youtube.com/watch?v=vm-yJPPBwys "Open 19.3" 200 ft overhead walking lunge w/ single DB 50 box step ups w/ single DB 50 strict HSPU 200 ft handstand walk There is a 10 minute time cap on this WOD.…

Open Gym – Mar 7, 2019

Post author:ICA admin
Post published:March 6, 2019
Post category:Make Up Day
Post comments:3 Comments

Come in between 4:30 and 7:30 tonight for open gym. You can work on anything you like including a workout from the last week: "19.2" 8 minutes to complete 25 T2B, 50 DU, 15 cleans…

Daily WOD – Mar 6, 2019

Post author:ICA admin
Post published:March 5, 2019
Post category:Daily WOD
Post comments:3 Comments

AMRAP in 17 minutes of: 20 push ups 20 box jumps (24/20") 20 wallballs (20/14# to 10/9')

Daily WOD – Mar 5, 2019

Post author:ICA admin
Post published:March 4, 2019
Post category:Daily WOD
Post comments:6 Comments

Complete 21-15-9 reps for time of: Dumbbell snatches (70/50#) Strict pull ups Community Notes: Happy Birthday Pete P! Open Notes: This week's Headliner Heat will feature some of our ICA Rookies! Come on out and…

Daily WOD – Mar 4, 2019

Post author:ICA admin
Post published:March 3, 2019
Post category:Daily WOD
Post comments:2 Comments

Snow Note: Classes are on! Missy and Kelly G working through push ups! Back Squat 10-8-6-4-2 Then 50R/50L KB oblique crunches WOD Notes: The intent on this rep scheme is to build from approximately 60%…

Football WOD – Mar 3, 2019

Post author:ICA admin
Post published:March 2, 2019
Post category:Football WOD
Post comments:1 Comment

Complete 5 rounds of 30 seconds on, 30 seconds off, of: Supine ring pull up (as low as possible) Box jump (as high as possible) Shoulder to overhead (as heavy as possible) WOD Notes: There…

Daily WOD – Mar 2, 2019

Post author:ICA admin
Post published:March 1, 2019
Post category:Daily WOD
Post comments:2 Comments

Snow Note: A snowy mix is expected tonight. We will post on the blog by 6:15am if there are any changes to our morning schedule. Complete for time, in any order: 10 rope climbs 100…

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