Daily WOD – Sep 18, 2022
Workout of the Day Complete 50-40-30-20-10 reps for time of: Traditional KB swings (53/35#) Ab-mat sit ups Double unders WOD Notes: This is CrossFit's benchmark WOD "Annie" with kettlebell swings added for some extra fun!…
Daily WOD – Sep 17, 2022
Workout of the Day Teams of 3 complete for time: Run 10k One athlete running at a time. Time cap: 40 minutes WOD Notes: The 10k will be completed as 25x400m. 40 minutes is an…
Coaching Announcement!
We're excited to announce that Tanya has accepted a position as a full time coach and personal trainer at Iron Cross Athletics! Tanya first joined ICA in 2013 and started coaching for us, part time,…
Daily WOD – Sep 16, 2022
Workout of the Day Bench Press 2-2-2-2-2-2 Then 4 sets NFT of: 20 one-arm DB bench press (10R/10L) 15 weighted bench dips WOD Notes: For the cash out, choose the heaviest dumbbell with which you…
Daily WOD – Sep 15, 2022
Workout of the Day Complete 27-21-15-9 reps for time: Calories (athlete's choice: bike or row) Burpee box jump overs (24/20") Time cap: 20 minutes WOD Notes: Men and women have the same calories today! If…
Daily WOD – Sep 14, 2022
Workout of the Day AMRAP in 18 minutes: 10 hang power snatches (95/63#) 10 ring push ups 200m run WOD Notes: Pick a weight for the hang power snatches where you can start with an…
Daily WOD – Sep 13, 2022
Workout of the Day Back squat 3-3-3-3-3-3 Then complete 3 rounds NFT of: 30 calf raises 20 lateral lunges (10R/10L) WOD Notes: The cash out work can be unweighted or completed with a light DB/KB…
Daily WOD – Sep 12, 2022
Workout of the Day Teams of 2, complete 3 rounds for time of: Row 80/60 cal 40 deadlifts (225/155#) WOD Notes: One partner works at a time. You don't need to divide work evenly, but…
31Heroes – Sep 11, 2022
Workout of the Day "31 Heroes - Workout to Remember" AMRAP in 31 minutes: Sandbag run Heavy barbell thrusters Rope climbs Tall box jumps WOD Notes: While teammate #1 is running, #2 is completing thrusters, #3…
Daily WOD – Sep 10, 2022
Workout of the Day Hang power clean 3-3-3-3-3-3 Then 10x1 banded clean pulls using 100% of your 3RM hang power clean. WOD Notes: When planning your weights for the hang power cleans today, shoot to…