Thurs. 7/31/2014 WOD

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—————-STRENGTH—————-

Strict Weighted Pull Ups

1-2-3-4-3-2-1

——————–WOD——————-

50 Lunges
40 Push Ups or Ring Dips
30 KB Swings (55/35)
20 GHD Sit Ups
10 Wall Walks
800m Run

————ANNOUNCEMENT————

Another year for IC Crossfit in the books and we would like to celebrate it with you. Join us for our anniversary celebration.

When: Sat. August 30th
Where: Coach Shaun’s house
Time: TBA

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Weds. 7/30/2014 WOD

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It’s that simple.

——————-WOD——————–

GROUP 1:

Complete 21 rounds of Tabata Rowing.

20sec. Rowing @ (100% effort)
10sec. Resting

Level 8 resistance

———————————————

GROUP 2:

Complete for time:

50 Double Unders
40 Lateral Burpees (over the bar)
30 Deadlifts (115/65 or less)
20 Thrusters (same bar)
10 Power Snatches (same bar)

** Then group 2 will do group1′s WOD and vice versa.

————ANNOUNCEMENT————

Another year for IC Crossfit in the books and we would like to celebrate it with you. Join us for our anniversary celebration.

When: Sat. August 30th
Where: Coach Shaun’s house
Time: TBA

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Tues. 7/29/2014 WOD

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—————-STRENGTH—————-

1 Clean- 2 Squats
1 Clean- 4 Squats
1 Clean- 6 Squats
1 Clean- 4 Squats
1 Clean- 2 Squats

——————–WOD——————-

Complete 4 Rounds for time.

400m Run
10 KB Deck Squats & Press (55/35-20)
15 K2E
400m Run
8 KB Deck Squats & Press
12 K2E
400m Run
6 Deck Squats & Press
10 K2E
400m Run
4 Deck Squats & Press
8 K2E

————ANNOUNCEMENT————

Another year for IC Crossfit in the books and we would like to celebrate it with you. Join us for our anniversary celebration.

When: Sat. August 30th
Where: Coach Shaun’s house
Time: TBA

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Mon. 7/28/2014 WOD

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Congratulations to Miami local
Shawn Ramirez
2014 Crossfit Games Mens
(40-44) Masters Champion

——————–WOD——————-

Complete 5 rounds for time.

5 Power Cleans (135/85)
10 Push-ups
15 Air Squats
Rest 1 minute

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Sun. 7/27/2014 Closed

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OFF Day / Rest Day

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Sat. 7/26/2014 Weekend WOD

——————-WOD——————-

Complete for time.

400m Run
21 Wall Balls
400m Run
18 Wall Balls
400m Run
15 Wall Balls
200m Run
12 Wall Balls
200m Run
9 Wall Balls

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Fri. 7/25/2014 WOD

—————STRENGTH—————–

Back Squat 3-3-3-3-3… (1st rep paused), then

——————–WOD——————-

How many rounds can you do in 15min?

20 Double Unders
10 KB Thrusters (5 ea. side) (M55/W35)
5 Toes To Bar

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Thurs. 7/24/2014 WOD

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—————STRENGTH—————–

Push Jerk / Split
5 – 5 – 5 – 5 – 5

——————-WOD——————–

Burpees
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10
Box Jumps

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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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