Weds 4/23/2014 WOD

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Warm Up: 2 rounds

200m Run
10 Air Squats (pause @ bottom)
10 Leg Swings
20 Trunk Twists
10 Arm Rotation (F/B)
5 Push Ups

——————-SKILL——————–

(30min. 4 step)
Handstand Push Ups Progression

1)Pike Hold
2)Pike Hold Push Ups
3)Pike Hold Push Ups on (small box)
4)Pike Hold Push Ups on (big box)

(Advance)

1)Handstand Holds (facing wall)
2)Handstand Holds (facing away wall)
3)Handstand Push Ups
4)Kippin Handstand Push Ups

——————-WOD——————–

Complete AMRAP in 15 min.

10 KB Deck Squats (M35/W20)
15 Push Ups
30 Double Unders or 90 Single Unders

————-Upcoming Events————

BEACH WOD & BBQ

When: Sat. April 26, 2014 at 9:30am
Where: Crandon Park in Key Biscayne.

BYOF / BYOB
You bring it. We will grill it.

———————————————

Down & Dirty Mud Run

May 19, 2014
IC Crossfit Discount Code: MIAIC10
Team Name: IC Crossfit
If you have any questions please contact Shaun.

—————-FORMULx—————–

Hey Members!!!!! You wanted a more affordable Quality line of supplements in house, well you got it. Formulx will be stopping by for a short presentation and tasting of their Recovery Protein Shakes and supplement line.

When:
Tuesday, April 29, 2014 from 5 to 7pm

Where:
At IC Crossfit “It’s your Box!!!!”

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Tues. 4/22/2014 WOD

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Warm Up: 2 Rounds

60 Single Unders
5 Barbell only Cleans
10 Leg Swings (ea. side)
20 Trunk Twists
10 Arm Rotations (F/B)
10 Push Ups

——————WOD———————

Group 1:

21 Rounds of Tabata Rowing
(20 sec. work /10 sec. Rest)
Intensity level 8

Complete 5 rounds for time.

5 Power Cleans (M135+/W65+)
10 Inverted Ring Rows
15 Sit Ups

Group 2:

21 Rounds of Tabata Rowing
(20 sec. Work / 10 sec. Rest)
Intensity level 8

ALL CLASSES WILL START ON TIME.

————-Upcoming Events————

BEACH WOD & BBQ

When: Sat. April 26, 2014 at 9:30am
Where: Beach is to be announced on Wednesday.

BYOF / BYOB
You bring it. We will grill it.

———————————————

Down & Dirty Mud Run

May 19, 2014
IC Crossfit Discount Code: MIAIC10
Team Name: IC Crossfit
If you have any questions please contact Shaun.

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Mon. 4/21/2014 WOD

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Park WOD was Awesome!!!!!!!!!!

Warm Up: 2 Rounds

(1x) 400m Run

10 Air Squats (pause @bottom)
10 Leg Swings (ea. side)
20 Trunk Twists
10 Push Ups
10 Arm Rotations (F/B)

—————–STRENGTH—————

Back Squat

You have 10 attemps to find your PR.

(Log you PR in your log book)

——————–WOD——————-

You have 30min. time cap to complete.

10 Target Burpees
50 Double Unders or 150 Single Unders
9 Target Burpees
40 Double Unders or 120 Single Unders
8 Target Burpess
30 Double Unders or 90 Single Unders
7 Target Burpees
20 Double Unders or 60 Single Unders
6 Target Burpees
10 Double Unders or 30 Single Unders

*ALL CLASSES WILL START ON TIME.

————-Upcoming Events————

BEACH WOD & BBQ

When: Sat. April 26, 2014 at 9:30am
Where: Beach is to be announced on Wednesday.

BYOF / BYOB
You bring it. We will grill it.

———————————————

Down & Dirty Mud Run

May 19, 2014
IC Crossfit Discount Code: MIAIC10
Team Name: IC Crossfit
If you have any questions please contact Shaun.

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Sun. 4/20/2014 Closed

OFF DAY / Rest Day

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HAPPY EASTER!!!!!!!!!

///////////// NEW SCHEDULE////////////////

6am: Crossfit
7am: Open Gym
8am: Open Gym
9am: Open Gym
10am: Crossfit

////////////11am to 3pm: Closed////////////

4pm: Open Gym
5pm: Crossfit
6pm: Crossfit
7pm: Crossfit
8pm: Crossfit 101

/////////////////////FRIDAY//////////////////////

6am: Crossfit
7am: Open Gym
8am: Open Gym
9am: Open Gym
10am: Crossfit

////////////11am to 3pm Closed/////////////

4pm: Open Gym
5pm: Crossfit
6pm: Crossfit

///////////////////SATURDAY//////////////////

10am: Crossfit
(Bring a friend 1 time free)

*ALL CLASSES WILL BEGIN ON TIME.

Open Gym: the member will come in and warm up on their own and follow the WOD program on their own. IF, you have any questions on the WOD you can asked the person behind the desk and he or she will be more than happy to help you out. The person behind the desk is not and will not be your personal trainer.

————-Upcoming Events————

BEACH WOD & BBQ

When: Sat. April 26, 2014 at 9:30am
Where: Beach is to be announced on Wednesday.

BYOF / BYOB
You bring it. We will grill it.

———————————————

Down & Dirty Mud Run

May 19, 2014
IC Crossfit Discount Code: MIAIC10
Team Name: IC Crossfit
If you have any questions please contact Shaun.

———————————————

Members, we would like to know your input / suggestions in order to improve our Box. Tell us what additions you would like to see. We are open to new ideas. We will have a suggestion box at the front desk where you can submit your input / suggestions.

Thank You,
Jose, Angel, Shaun.

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Sat. 4/19/2014 Weekend WOD

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Warm Up: Out Side

——————WOD———————

Fun in the Sun!!!!!!!
S U R P R I Z E W.O.D.
Let’s have some fun!!!!!

Please be at our Box on time. 10am.

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Please stop at IC Crossfit 1st before going to the park. The Park is located 5min from our Box.

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Fri. 4/18/2014 WOD

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21-22weeks Pregnant and still Kippin!!!!

Warm Up: (use PVC)

60 Single Unders
10 (PVC)shoulder mob. Passes (F/B)
5 (PVC)Halos (ea. side)
20 Trunk Twists
10 (PVC)OH Squats (pause@bottom)
20sec. Calf Stretch (ea. side)

——————-WOD——————–

“NANCY”

Complete 5 Rounds for time.

400m Run
15 OH Squats

(Overhead Squat Weight)

Male Rx 95lbs. / Avg. Male 85lbs.
Female Rx 65lbs / Avg. Female 55lbs.

—————-WOD Plus——————

Rowing 1500m

//////////////////REMINDER////////////////////

Our new schedule is up and running.

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Thurs. 4/17/2014 WOD

Warm Up: 2 rounds

200m Run

5 Barbell only Cleans
5 Barbell only Front Squats
10 Leg Swings (ea. side)
20 Trunk Twists
5 Push Ups
10 Arm Rotations (F/B)

——————-WOD——————–

Complete 5 Rounds for time.

200m Run
2 Clean
10 Front Squats
12 Push Ups

200m Run
4 Cleans
8 Front Squats
10 Push Ups

200m Run
6 Cleans
6 Front Squats
8 Push Ups

200m Run
8 Cleans
4 Front Squats
6 Push Ups

200m Run
10 Cleans
2 Front Squats
4 Push Ups

Finisher: 50 K2E

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////////ATTENTION MEMBERS/////////////

Do to the Easter holiday weekend, we will be postponing the Weekend Beach
WOD and BBQ to the next weekend Saturday, April 26, 2014 at South Pointe Park at 9:30am. We are doing this so more of our IC Crossfit family is able to attend. Thank you, and sorry for the inconvenience.

Jose L. Santos

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Weds. 4/16/2014 WOD


Warm up: 2 rounds

60 Single Unders
5 Air Squats (pause @ bottom)
10 Leg Swings (ea. side)
20 Trunk Twists
10 Arm Rotations (F/B)
5 Barbell only Push Press

——————-WOD——————–

Complete for time

15-12-10-8-6-4-2

Push Press (M115/W65)
Box Jumps
Double Under or 50 Single Unders

///////////// NEW SCHEDULE////////////////

6am: Crossfit
7am: Open Gym
8am: Open Gym
9am: Open Gym
10am: Crossfit

////////////11am to 3pm: Closed////////////

4pm: Open Gym
5pm: Crossfit
6pm: Crossfit
7pm: Crossfit
8pm: Crossfit 101

/////////////////////FRIDAY//////////////////////

6am: Crossfit
7am: Open Gym
8am: Open Gym
9am: Open Gym
10am: Crossfit

////////////11am to 3pm Closed/////////////

4pm: Open Gym
5pm: Crossfit
6pm: Crossfit

///////////////////SATURDAY//////////////////

10am: Crossfit
(Bring a friend 1 time free)

*ALL CLASSES WILL BEGIN ON TIME.

Open Gym: the member will come in and warm up on their own and follow the WOD program on their own. IF, you have any questions on the WOD you can asked the person behind the desk and he or she will be more than happy to help you out. The person behind the desk is not and will not be your personal trainer.

————-Upcoming Events————

BEACH WOD & BBQ

When: Sat. April 19, 2014 at 9:30am
Where: South Point Park

BYOF / BYOB
You bring it. We will grill it.

———————————————

Down & Dirty Mud Run

May 19, 2014
IC Crossfit Discount Code: MIAIC10
Team Name: IC Crossfit
If you have any questions please contact Shaun.

———————————————

Members, we would like to know your input / suggestions in order to improve our Box. Tell us what additions you would like to see. We are open to new ideas. We will have a suggestion box at the front desk where you can submit your input / suggestions.

Thank You,
Jose, Angel, Shaun.

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Tues. 4/15/2014 WOD

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Warm up: 2 Rounds

200m Run
10 Lunges
10 Leg Swings (ea. side)
20 Trunk Twist
10 Arm Rotations (F/B)

——————–WOD——————-

Part 1:

Run 1.5 mile for time.

Part 2:

Complete 5 rounds

5 TGU (ea. side)

///////////// NEW SCHEDULE////////////////

6am: Crossfit
7am: Open Gym
8am: Open Gym
9am: Open Gym
10am: Crossfit

////////////11am to 3pm: Closed////////////

4pm: Open Gym
5pm: Crossfit
6pm: Crossfit
7pm: Crossfit
8pm: Crossfit 101

/////////////////////FRIDAY//////////////////////

6am: Crossfit
7am: Open Gym
8am: Open Gym
9am: Open Gym
10am: Crossfit

////////////11am to 3pm Closed/////////////

4pm: Open Gym
5pm: Crossfit
6pm: Crossfit

///////////////////SATURDAY//////////////////

10am: Crossfit
(Bring a friend 1 time free)

*ALL CLASSES WILL BEGIN ON TIME.

Open Gym: the member will come in and warm up on their own and follow the WOD program on their own. IF, you have any questions on the WOD you can asked the person behind the desk and he or she will be more than happy to help you out. The person behind the desk is not and will not be your personal trainer.

————-Upcoming Events————

BEACH WOD & BBQ

When: Sat. April 19, 2014 at 9:30am
Where: South Point Park

BYOF / BYOB
You bring it. We will grill it.

———————————————

Down & Dirty Mud Run

May 19, 2014
IC Crossfit Discount Code: MIAIC10
Team Name: IC Crossfit
If you have any questions please contact Shaun.

———————————————

Members, we would like to know your input / suggestions in order to improve our Box. Tell us what additions you would like to see. We are open to new ideas. We will have a suggestion box at the front desk where you can submit your input / suggestions.

Thank You,
Jose, Angel, Shaun.

Posted in Uncategorized | Leave a comment

Mon. 4/14/2014 WOD

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Warm up: 2 rounds

60 Single Unders
10 Barbell Only Deadlifts
10 Leg Swings (ea. side)
20 Trunk Twists
10 Push Ups
10 Arm Rotations (F/B)

—————–STRENGTH—————

Deadlift
5-5-5-5-5
(Gradually increase the load for PR)

——————-WOD——————–

Complete AMRAP in 15 min.

5 Pull Ups
10 Push Ups
15 Air Squats

///////////// NEW SCHEDULE////////////////

Starting Monday 4/14/2014 the new schedule will be as noted below.

6am: Crossfit
7am: Open Gym
8am: Open Gym
9am: Open Gym
10am: Crossfit

////////////11am to 3pm: Closed////////////

4pm: Open Gym
5pm: Crossfit
6pm: Crossfit
7pm: Crossfit
8pm: Crossfit 101

/////////////////////FRIDAY//////////////////////

6am: Crossfit
7am: Open Gym
8am: Open Gym
9am: Open Gym
10am: Crossfit

////////////11am to 3pm Closed/////////////

4pm: Open Gym
5pm: Crossfit
6pm: Crossfit

///////////////////SATURDAY//////////////////

10am: Crossfit
(Bring a friend 1 time free)

*ALL CLASSES WILL BEGIN ON TIME
.

Open Gym: the member will come in and warm up on their own and follow the WOD program on their own. IF, you have any questions on the WOD you can asked the person behind the desk and he or she will be more than happy to help you out. The person behind the desk is not and will not be your personal trainer.

————-Upcoming Events————

BEACH WOD & BBQ

When: Sat. April 19, 2014 at 9:30am
Where: South Point Park

BYOF / BYOB
You bring it. We will grill it.

———————————————

Down & Dirty Mud Run

May 19, 2014
IC Crossfit Discount Code: MIAIC10
Team Name: IC Crossfit
If you have any questions please contact Shaun.

———————————————

Members, we would like to know your input / suggestions in order to improve our Box. Tell us what additions you would like to see. We are open to new ideas. We will have a suggestion box at the front desk where you can submit your input / suggestions.

Thank You,
Jose, Angel, Shaun.

Posted in Uncategorized | Leave a comment