Archives

AGAIN

IC CrossFit – CrossFit Hope Everyone had a Great Holiday. Stay the course and continue to finish your 2017 Goal. Metcon (AMRAP – Reps) 7 Rounds of :40s on / :20s off at each station: Station...

12/27/2017

IC CrossFit – CrossFit Squat Clean (2 sets 3 reps/ 1set 2reps / 1 set 1 rep) Build to Heavy Single. Take your time on 2nd Pull. Metcon (Time) 3 Rounds: 15 Chest to Bar Pull-Ups...

DECK OF CARDS

IC CrossFit – CrossFit Metcon (Time) Spades: Kettlebell Swings (55/35#) Clubs: Split Jack’s Hearts: Ab-mat Sit-ups Diamonds: Push Ups Time is as a class. Ace is 11 Face cards are 10.

12/29/2017

IC CrossFit – CrossFit Let’s Finish 2017 with some Back Squats!!! Back Squat (3×5 70% 2×3 80% 1×2 85% 1×1 90%) Score 90% Metcon (Time) 10 Ring MU 150 DU 20 Front Squats (135/95#) 150 DU...

Team Murph

IC CrossFit – Boot Camp Happy New Year!! We hope you achieved all your fitness and Health Goals for 2017. Formed Bonds that will last a lifetime. Much Love to Our IC Fam. LOOK OUT 2018...

Rambalin

IC CrossFit – CrossFit Happy New Year !! ***Open 4pm CLASS ONLY *** Your Health is Not a Resolution!!! Metcon (AMRAP – Reps) 5:00 – Burpee Box Jump Overs (24″/20″) Rest 5:00 4:00 – 10 Meter...

Ease on Down

IC CrossFit – CrossFit Your Health should be a priority. Strive to become a Better You. Metcon (AMRAP – Rounds and Reps) AMRAP 20min: 5 Hand-Release Pushups 10 Reverse Lunges (each leg) 15 Sit-Ups 200m Run

Power Pull

IC CrossFit – CrossFit Where does your fight come from ? Where will it lead you? IF you fight for it it will lead you to Greatness!! Snatch Grip Deadlift (3 set 3 reps ) Hang...

High Five

IC CrossFit – CrossFit Metcon (Time) 3 RFT KB SINGLE ARM: 55/35 TGU. 5/5 SWING. 5/5 Clean. 5/5 Snatch. 5/5At the end of each 5 before U switch do 5 Burpees

01/05/2018

IC CrossFit – CrossFit Get motivated for being able to move. Metcon (Time) Teams of 3: AMRAP 20: 50 Pull-Ups 75 Bench Press (135/95) 100/70 Calorie ROWRx+ Airdyne