Latest WOD's

TRI TRI TRI

IC CrossFit – Boot Camp Metcon (Time) Teams of 3: 100 Calorie Bike 75 Calorie Row 50 Power Snatches (115/80#) 100 Calorie Bike 75 Calorie Row 50 Cleans (115/80#) 100 Calorie Bike 75 Calorie Row 50 Thrusters (115/80#)

11/03/2017

IC CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) Teams of 3 AMRAP 25: 10 Overhead Reverse Lunges (45/25) 10 floor to Overhead( 45/25) 20 Burpees Hop on Plate 45/25 200 Meter Row1 Athlete works at a time All movements have a plate.. Floo... read more

11/02/2017

IC CrossFit – CrossFit Nov. GOALS. Work on your weakness. Move better. Live better. Metcon (Time) 3 RFT: 10/ 10 KB Snatches 70/ 55 3 Rope Climbs 10/ 10 KB Cleans 70/ 55 2 Rope Climb 10/ 10 Russian Swings 1 arm 1 Rope climb

Dead Run

IC CrossFit – CrossFit It’s not how you start, it’s how you finish. Deadlift (5 set 3 reps ) Add weight each round Metcon (AMRAP – Rounds and Reps) Teams of 2 AMRAP 18: 7 Deadlifts (225/155) 100 Meter Run 7/5 Calorie Bike Partners ... read more

Pumpkin Panic III

IC CrossFit – CrossFit HAPPY Halloween . Be safe. Metcon (Time) 1 mile run 31 KB swings 31 Goblin Squats 31 v Ups 31 Pistols 31 KB push press one arm 31 Pull Ups 31 Lunges with KB 70/55 RX 55/35 for push press

10/30/2017

IC CrossFit – CrossFit A Good Workout is: When you hate doing it, But Love finishing it Thruster (Increase Wt for max 3 reps ) Metcon (AMRAP – Reps) 10 min. AMRAP 3 Thrusters 95/65 3 Lat. Bar Burpees 6 Thrusters 6 Lat. Bar Burpees Increase rep... read more

BOOOO

IC CrossFit – Boot Camp Metcon (Time) Partners of 2-3 person team Complete 5 Rounds for time. 10/10 KB Thrusters (55/35) 20 Med Ball Slam (25/20) 500m Rowing • All team members will start at a different station and rotate in a circuit manner with ... read more

10/27/2017

IC CrossFit – CrossFit Halloween WOD this Sat. Dress in costume that You can WOD IN !! Metcon (Time) 5 Rounds: 21 Air Squats 15/10 Calorie Bike 9 Alternating Dumbbell Snatches (55/35) **9/9 reps**Rx+70/55