ICA admin, Author at Iron Cross Athletics

Daily WOD – Jan 25, 2022

Post author:ICA admin
Post published:January 24, 2022
Post category:Daily WOD
Post comments:0 Comments

Workout of the Day EMOM for 27 minutes of: First minute: 4 ring muscle ups Second minute: 14 box jump overs (24/20") Third minute: 5 deadlifts (65% 1RM) WOD Notes: If there is any minute…

Daily WOD – Jan 24, 2022

Post author:ICA admin
Post published:January 23, 2022
Post category:Daily WOD
Post comments:0 Comments

Workout of the Day AMRAP in 7 minutes of: 10 handstand push ups 10 front squats (155/103#) Rest 3 minutes, then AMRAP in 7 minutes of: 10 toes to bar 10 overhead squats (93/63#) WOD…

Daily WOD – Jan 23, 2022

Post author:ICA admin
Post published:January 22, 2022
Post category:Daily WOD
Post comments:0 Comments

Workout of the Day Sumo Deadlift 8x1 (85% 1RM) Then complete NFT: 40 front scales to back scales (20R/20L) 2 minutes of an inversion of your choice (rings, bar, handstand, headstand, wall walk) WOD Notes: …

Daily WOD – Jan 22, 2022

Post author:ICA admin
Post published:January 21, 2022
Post category:General Announcements
Post comments:0 Comments

Workout of the Day With a partner (one person working at a time), AMRAP in 20 minutes of: 80 wallballs (20/14# to 10/9') 60 sit ups 40 box jumps (24/20") 20 power clean and jerks…

Daily WOD – Jan 21, 2022

Post author:ICA admin
Post published:January 20, 2022
Post category:Daily WOD
Post comments:0 Comments

https://youtu.be/JFle0JgsQTk Workout of the Day "Open 13.1" AMRAP in 17 minutes of: 40 burpees (6" target) 30 power snatches (75/43#) 30 burpees (6" target) 30 power snatches (135/73#) 20 burpees (6" target) 30 power snatches…

Daily WOD – Jan 20, 2022

Post author:ICA admin
Post published:January 19, 2022
Post category:Daily WOD
Post comments:0 Comments

Workout of the Day Push Press 5-5-5-5-5 Then complete 3 rounds NFT of: 30 banded tricep extensions 10 bar push ups (5 seconds down, 5 seconds up) Weather Note: Snow is expected Thursday morning, starting…

Daily WOD – Jan 19, 2022

Post author:ICA admin
Post published:January 18, 2022
Post category:Daily WOD
Post comments:0 Comments

Workout of the Day Complete for time: 27 thrusters (95/63#) 12 bar muscle ups 21 thrusters (95/63#) 9 bar muscle ups 15 thrusters (95/63#) 6 bar muscle ups 9 thrusters (95/63#) 3 bar muscle ups…

Daily WOD – Jan 18, 2022

Post author:ICA admin
Post published:January 17, 2022
Post category:Daily WOD
Post comments:0 Comments

Workout of the Day On a 3 minute clock, complete: 50 double unders 30 Russian twists (25/15#, R+L = 1 rep) Row max calories in remaining time. Rest 2 minutes and repeat for a total…

Daily WOD – Jan 17, 2022

Post author:ICA admin
Post published:January 16, 2022
Post category:Daily WOD
Post comments:1 Comment

Workout of the Day Front Squat 3-3-3-3-3 Then complete for time: 75 wallballs (20/14# to 10/9') WOD Notes: Start the first set of front squats at around 70% of your 1RM and gradually build from…

Daily WOD – Jan 16, 2022

Post author:ICA admin
Post published:January 15, 2022
Post category:Daily WOD
Post comments:0 Comments

Workout of the Day AMRAP in 13 minutes of: 10 deadlifts (135/93#) 10 push ups Rest 2 minutes then complete for time: 30-20-10 reps of: Alternating leg V-ups (L+R=2) Hollow rocks Toe touches WOD Notes: …

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.