Latest WOD's

Kirmpin the Grinch

IC CrossFit – CrossFit Last week for the Toy Drive. Bring those unwrapped gifts in. PARTY Dec. 15 Friday 8pm Jose needs to go to bed early. Metcon (AMRAP – Rounds and Reps) Teams of 2 20 min AMRAP 3 POWER Cleans 95/135 3 Front Squats 3 Push Je... read more

3 Kings

IC CrossFit – Boot Camp Metcon (Time) Teams of 3 70/50 Calorie Row, 70 Bar-Facing Burpees, 70 Thrusters (95/65) 60/40 Calorie Row, 60 Bar-Facing Burpees, 60 Thrusters (95/65) 50/35 Calorie Row, 50 Bar-Facing Burpees, 50 Thrusters (95/65) 40/30 Calor... read more

Winter Blast

IC CrossFit – CrossFit Keep those unwrapped gifts coming in. We are getting that box full. Let’s go Holiday Party Friday 15th 8pm BYOB&B. Metcon (AMRAP – Rounds and Reps) AMRAP 16 Min. 12 Box Jumps. 30/24 9 Power Snatches 135/ 80 6 ... read more

Leg O’s

IC CrossFit – CrossFit Metcon (Time) 5 Rounds: 7 Deadlifts (255/155#) 25 Air Squats 7 Strict Handstand Push-ups

Peral

IC CrossFit – CrossFit Bring in those unwrapped gift for a child in need.. DEC. 15!!! Time to bring in some fun. Holiday Gathering 8pm Front Squat (70% 5 reps 75% 3 sets 5 reps ) Metcon (AMRAP – Rounds and Reps) 12 min EMOM 7TTB + 7 OH... read more

Coconuts

IC CrossFit – CrossFit Time to End the year in the right direction. Make those Dec. Goals and keep those Calories in check. Metcon (Time) 4 Rounds: 21 Wallballs (20/14#) 18 Kettlebell Swings (55/35#) 15 Burpees 12 C2B Pull-ups

4 Fizzle

IC CrossFit – CrossFit Holiday Toy Drop off. Box is at front Desk.. Holiday Party. Dec. 15. 8pm. BYOB&B Metcon (AMRAP – Rounds and Reps) AMRAP 20: 30 Dumbbell Snatches (55/35) 30 Box Jumps (24/20) 30/21 Calorie ROW 30 Toes to BarRx+ on Ai... read more

Capt. Barrett

IC CrossFit – Boot Camp Metcon (Time) 2 rounds 200 DU 50 OHS 135/95 50 Pull Ups 1 mile RunMODIFICATION ON THE BOARD .