Latest WOD's


IC CrossFit – CrossFit Crossfit Open Announced Tonight!! Come to the gym tonight. Will have on the TV, or you can watch on YouTube.18.1 Metcon (AMRAP – Rounds and Reps) 15 min AMRAP 5 Pull ups 10 Man Makers (35/55) 16 DB Snatch 8/8 (35/55)Nice... read more


IC CrossFit – CrossFit Remember to register at the Spartan website if you purchased a Groupon. Let’s meet at the gym at 10am for a Spartan run briefing on Sat. Metcon (Time) 3 Rounds: 400m run 12 Power Cleans (135/95) 50 Double Unders


IC CrossFit – CrossFit We will be closed on Sat. Due to the Spartan Race. Time to use our fitness outside the gym . Power Snatch (1×2 ) Build to heavy double Metcon (Time) For Time. 20 Burpee Box Jump Overs (24/20) 30 Power Snatches (75/55) 40 ... read more

P Rez

IC CrossFit – CrossFit 10am Holiday WOD ONLY !!! Metcon (AMRAP – Rounds and Reps) AMRAP 4: 200m Run/Sprint 27 Wallballs (20/14) 27 Chest to Bar Pull-ups rest 4 minutes AMRAP 4: 200m Run / Sprint 21 Wallballs (20/14) 21 Toes to Bar rest 4 minut... read more


IC CrossFit – Boot Camp Metcon (Time) WOD (5 Team) Buyn In: 8000m Rowing (relay) (500m at a time only) Each athlete must complete 5 rounds of: 2 rope climbs *One round at a time. One athlete at a time. 10 Rainbow Ball Slams (25/20) *One round at a t... read more

Super Mo

IC CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 18: 20 Thrusters (95/65) 20 Box Jumps (24/20) 200m Run 20 Toes to Bar

Old school KB complex

IC CrossFit – CrossFit Metcon (Time) KB COMPLEX 4RFT 55/35 ALL Right then Left KB Swings 5/5 KB Cleans 5/5 KB Snatches 5/5 KB Goblet Squats 10 KB Fig 8’s 10


IC CrossFit – CrossFit sup·ple·ment noun ˈsəpləmənt/Submit 1. something that completes or enhances something else when added to it. PLEASE EAT FOOD. Use this as defined. Do not use this as a primary food source. Overhead Squat (4 sets of 5. ) ... read more