Author Archives: admin

01/12/2015

IC CrossFit – CrossFit Help your box grow! Refer a friend or family member. If they sign up, you receive $10 OFF your next month. CrossFit Warmup (No Measure) One 200 meter run 3 Rounds, 6...

01/12/2015

IC CrossFit – CrossFit CrossFit Warmup (No Measure) One 200 meter run 3 Rounds, 6 – 10 reps of each exercise OH Squats ( Bar only) Pushups Sit ups Pull ups Good Mornings Samsons Stretch Metcon...

01/13/2015

IC CrossFit – CrossFit CrossFit Warmup (No Measure) One 200 meter run 3 Rounds, 6 – 10 reps of each exercise OH Squats ( Bar only) Pushups Sit ups Pull ups Good Mornings Samsons Stretch Metcon...

01/14/2015

IC CrossFit – CrossFit Weightlifting Wednesday The CrossFit Warm-up (No Measure) 3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups Dips 1: Deadlift (Build to Heavy 3 sets...

01/15/2015

IC CrossFit – CrossFit The CrossFit Warm-up (No Measure) 3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups Dips Metcon (Distance) “Agility Day” Death By 10 Meters Minute...

01/16/2015

IC CrossFit – CrossFit CrossFit Warmup (No Measure) One 200 meter run 3 Rounds, 6 – 10 reps of each exercise OH Squats ( Bar only) Pushups Sit ups Pull ups Good Mornings Samsons Stretch 1.:...

01/17/2015

IC CrossFit – CrossFit Metcon (Time) 1 Mile Run 5 RFT: 24 Paces Overhead Lung 45/25 15 Box Jumps 1 Rope climb 20 KB Swings R/L single arm (each side 20 Russian style)

01/19/2015

IC CrossFit – CrossFit Happy MLK Jr. DAY CrossFit Warmup (No Measure) One 200 meter run 3 Rounds, 6 – 10 reps of each exercise OH Squats ( Bar only) Pushups Sit ups Pull ups Good...