Latest WOD's

Wings of a Dove

IC CrossFit – Boot Camp Metcon Metcon (Time) TEAMS of 2 200 meter run 3RFT split reps – 2 rope climbs – 20 KB clean & press 53/35 – 40 V-ups 400 meter run 2RFT split reps – 2 rope climbs – 40 KB swings 53/35 –... read more

02/02/2018

IC CrossFit – CrossFit Please pay for your Spartan Race T shirts. Register at the Spartan website under team name ICXFFIT. 1-Mile Run (Time) Max Effort 1-Mile Run Metcon (Time) 10 rounds 10 Pushups 15 Air Squats 2k Row (Time) Max Effort 2k Row

02/01/2018

IC CrossFit – CrossFit In this Order !! 1. Learn how to move 2. Move with a purpose ( intensity) 3. Increase Wt. Metcon (Time) 4 RFT 20 DB Snatch Alternate 10/10 (70/55) 50 DU (100 SU) 200m Run 10 Strict Pull ups ( NO KIP)

1 down

IC CrossFit – CrossFit Spartan is fast approaching, make sure your running. Front Squat (3 sets 8 reps ) Find a tough Wt. For 8 reps 3 sets Metcon (Time) 4 RFT 200M RUN 10 Thrusters 95/65

Clean Down

IC CrossFit – CrossFit Keep that Determination to move and live better. Metcon (AMRAP – Reps) AMRAP 3: 24 Box Jump Overs (24/20) 21/16 Calorie Bike Max Power Cleans (115/80) rest 3 minutes AMRAP 3: 21 Box Jump Overs (24/20) 18/14 Calorie Bike ... read more

Meah

IC CrossFit – CrossFit All Spartan participants please pay for your shirts. Info on whiteboard. Overhead Squat (work to heavy single ) Metcon (Time) 9-15-21: Pull-ups Burpees Overhead Squats (95/65)Rx+ Chest 2 Bar OHS 135/95

01/27/2018

IC CrossFit – Boot Camp Metcon (Time) KB or Dumbell (M55/W35-25) Complete 6rds 5 (L) Arm 1/2 Get Ups 15 Floor Leg Raises (Use KB/DB as anchor) 5 (R) Arm 1/2 Get Ups 15 Inverted Ring Rows 50 Double Under or (Scaled) 50 High Jump Single Unders 200 M R... read more

Open Test

IC CrossFit – CrossFit Metcon (AMRAP – Reps) AMRAP 20: 50 Wallballs (20/14) 50 Double Unders 40 Box Jumps (24/20) 40 Toes to Bar 30 Chest to Bar Pull-ups 30 Burpees 20 Cleans (145/100) 20 Jerks (145/100) 10 Snatches (145/100) 10 Ring Muscle-up... read more