Latest WOD's

11/14/2017

IC CrossFit – CrossFit Remember no 10am or 8pm classes. Metcon (Time) 4 Rounds, On the 5:00 12 Toes to Bar 15 Deadlifts (185/135) 200m RunOnce U complete one round wait until the 5 min Mark to start 2nd round and so on. Complete each round as fast a... read more

11/13/2017

IC CrossFit – CrossFit ATTENTION ** NEW CLASS SCHEDULE *** Monday -Thursday No 10am and 8pm classes until further notice Friday: No 10am and 6pm class until further notice. All other class times remain the same . Metcon (AMRAP – Rounds and Rep... read more

11/11/2017

IC CrossFit – Boot Camp Happy Veterans Day. Recognize those who served. Metcon (Time) 30 Burpees 20 DB Thrusters 10 Rope Climbs 20 DB Thrusters 30 Burpees **2 Sled Pulls Buy Out ** DB Wt. 45’s/30’s

11/10/2017

IC CrossFit – CrossFit Back Squat (5 set 3 reps ) Metcon (AMRAP – Reps) Alternating Tabata x 16 (8 each) Empty Bar Back Squats Double Unders

11/09/2017

IC CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) Teams of 3: AMRAP 20: 200 Meter Farmers Carry (70’s/55’s) 75/50 Calorie Bike 200 Meter Farmers Carry (70’s/55’s) 75 Wallballs (20/14)Split Reps as needed

11/08/2017

IC CrossFit – CrossFit Power Snatch (2 reps every Min 10 min) Try and be consistent with the Wt. Metcon (Time) 4 Rounds: 15 Power Snatches (75/55) 30 Double Unders 200 Meter Run

Angie

IC CrossFit – CrossFit Angie (Time) For Time: 100 pullups 100 pushups 100 situps 100 air squats

Nick

IC CrossFit – CrossFit Happy birthday Coach Jose.. wish him a Happy B Day. Was 11/05/2017 Nick (Time) 12 Rounds for time of: 10 DB Hang Squat Cleans 6 Handstand Push-ups on dumbbellsIn honor of U.S. Army Specialist Nicholas P. Steinbacher, 22, of La... read more