Weds. 7/23/2014 WOD

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——————–WOD——————-

Complete 5 rounds for time.

5 Walkout Push Ups
10 Deadlift (50% of your BW)
15 Sit Ups
200m Run

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Tues. 7/22/2014 WOD

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—————-STRENGTH —————

Hang Squat Clean
1 – 1 – 1 – 1 -1
(Gradually increased your load to PR)

——————-WOD——————–

With a continuously running clock do:

1 Front Squat on the 1st minute,
2 Front Squats on the 2nd,
3 on 3rd…

Continue as long as possible. All sets must be unbroken. Pick your loads.

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Mon. 7/21/2014 WOD

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——————-WOD——————–

Complete 5 rounds

TGU 5-4-3-2-1 ea. side. (M55/W35)
400m Run
15 K2E

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Sun. 7/20/2014 Closed

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OFF Day / Rest Day

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Sat. 7/19/2014 Weekend WOD

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——————-WOD——————–

“Kettlebells Fun in the Sun”

Post WOD: Stretching Session

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Fri. 7/18/2014 WOD

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Thanks to Bars & Brews Apparel for stopping by.

——————-SKILL——————–

Double Under Drills

——————-WOD——————–

In 15min. Complete AMRAP.

30 Double Unders
3 Power Cleans
3 Front Squats
3 Push Jerks (no push presses)

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Thurs. 7/17/2014 WOD

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Attention IC CrossFit Family!!!!!!! Today from 5pm till 7pm, Bars & Brews Apparel will be stopping by to introduce their new line of fun workout T-shirts and Tanks for men and women. Bring some cash and help a new local business out.

——————-WOD——————–

Complete 5 rounds for time.

20 paces OH Lunges (M45/W25)
15 K2E
10 Burpees

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Weds. 7/16/2014 WOD

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Attention IC CrossFit Family!!!!!!! Thursday, July 17th, from 5pm till 7pm, Bars & Brews Apparel will be stopping by to introduce their new line of fun workout T-shirts and Tanks for men and women. Bring some cash and help a new local business out.

—————STRENGTH—————–

Bench Press
5 – 5 – 5 – 5 – 5
(Gradually increase your load)

——————-WOD——————–

Complete AMRAP in 15 min.

10 Renegade Push-ups
5 Deadlifts (lift 70% of your BW)
1 Rope Climb

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Tues. 7/15/2014 WOD

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——————WOD———————

Complete for time.

Buy in: 1 mile Run

10 Thrusters (pick DB’s or KB’s)
40 Sit-ups
8 Thrusters
30 Sit-ups
6 Thrusters
20 Sit-ups
4 Thrusters
10 Sit-ups
2 Thrusters

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Mon. 7/14/2014 WOD

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Check out the WOD Supply Store for all your CrossFit needs. Located 12594 S.W. 127 Ave.

—————-STRENGTH—————-

Front Squat 2-2-2-2-2 (Heavy)
(Gradually increase your load)

——————–WOD——————-

For time:

10 Hang Power Snatches (pick load)
10 Air Squats
8 Hang Power Snatches
20 Air Squats
6 Hang Power Snatches
30 Air Squats
4 Hang Power Snatches
40 Air Squats
2 Hang Power Snatches

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