Archives

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

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

11/10/2017

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

11/11/2017

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

11/13/2017

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...

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...

11/15/2017

IC CrossFit – CrossFit Doubt kills more dreams than failure ever will Metcon (AMRAP – Reps) Teams of 3: AMRAP 7 50 Push Press (95/65) 50 Push Press (115/80) AMRAP Push Press (135/95) rest 3 minutes...

11/16/2017

IC CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 18: 3 Kettlebells Swings (55/35) 3 Box Jump Overs (24/20) 200m Run 6 Kettlebells Swings (55/35) 6 Box Jump Overs (24/20) 200m Run 9 Kettlebells...

Fran

IC CrossFit – CrossFit You Can, if you think you Can. Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-upsThis is a Test of your fitness. Please Score your WOD. EVERYONE!!

WHY I DO IT

IC CrossFit – Boot Camp TEAMS OF 3 Metcon (Time) BUY IN – 60 BURPEES OVER BAR 90 SIT UPS 120 AIR SQUATS BOOT CAMP AS TEAM 6 RFT 200 METER MED BALL RUN 10 POWER...