Latest WOD's

Fast forward and slow motion

IC CrossFit – CrossFit Make sure you get your T Shirt orders taken care of for the Spartan Race. Metcon (Time) 800M Run 100′ Lunge DB 55/35 (2) 400m Run 100′ Lunge DB 55/35 (2) 200m Run 100′ Lunge DB 55/35 (2)

01/24/2018

IC CrossFit – CrossFit Front Squat (3 sets 5 reps) Bench Press (3 sets 5 reps) Pull-ups (Max reps 3 sets ) No kip

18.0 Open WOD

IC CrossFit – CrossFit Metcon (Time) 21-15-9, Dumbbell Snatches 55/35 Burpees.Rx Burpees : feet must keep together. If you use the step up method it is modified. DB muat switch below eye level.

01/22/2018

IC CrossFit – CrossFit 18.0 tomorrow. Take a look. Metcon (AMRAP – Rounds and Reps) AMRAP 15: 60 Double Unders 30/21 Calorie Row 10 Power Cleans (135/95)120 SU Modification

01/20/2018

IC CrossFit – Boot Camp Metcon (Time) Team WOD 3 Athlete 1 and 2 90 HRPU ( 1 at a time ) 60 Tandem DL (405/285) Athlete 2 and 3 30 DB Squat Snatch (30/ 40) 200 DU ( 100 Each/ for time) Athlete 1 and 3 800m Run 50ft Buddy Carry / Walking Lunge

Sand – Snowman

IC CrossFit – CrossFit It’s that time of year!! It’s registration time for Crossfit Open. See how You stack up. 18.1 coming soon . ICXFIT. Metcon (Time) 2 Rounds: 21 Overhead Squats (75/55#) 21 C2B Pull-ups 21 Power Snatch (75/55) 21 Bur... read more

01/18/2018

IC CrossFit – CrossFit Sumo Deadlift (Build to heavy Triple ) Metcon (AMRAP – Rounds and Reps) Teams of 3 AMRAP 20: 7 Kettlebell Swings (70/53) 100′ Shuttle Sprint 10/7 Calorie Bike 100′ Shuttle SprintRelay Style

1/17/2018

IC CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 5: Buy In: 100 Double Unders 12 Front Squats (95/65) 4 Burpee Box Jump Overs (24/20) rest 5 Minutes AMRAP 5: Buy In: 100 Double Unders 8 Front Squats (115/80) 4 Burpee Box Jump Over... read more