WORKOUT 14.1 MEN – includes Masters Men up to 54 years old Complete as many rounds and reps as possible in 10 minutes of: 30 double-unders 75-lb. power snatches, 15 reps WOMEN – includes Masters Women up to 54 years old Complete as many rounds and reps as possible in 10 minutes of: 30 double-unders […]

Skill: 2×10 pull-up (R,B,W) or work pullups if you do not have them Strength: 6×2 split jerk@80% of 1rm WOD: (R) 5 rounds 250 m row 12 KB swings (2/1.5) 20′ handstand walk (B) 5 rounds 250 m row 12 KB swings (2/1.5/1) 8 HSPU 4 rounds 250 m row 12 KB swings (1.5/1/?) 20 […]

Skill: 2xME HSPU (R), 2×10 (B), handstand hold WOD: (R,B,W) EMOM for 12 3 deadlifts (275/245/225/205/185/155/135/105/95) 7 box jumps (24/20) Then 100 wallballs *7 min cap *for every wallball not completed you owe one burpee

Skill: 2×10 wallballs (R,B,W) Strength: 7×2 snatch WOD: (R) 3 rounds 400 m row 5 Clean and jerk (205/145) Then 3 rounds 12 toes 2 bar 12 ring dips (B) 3 rounds 75 double unders 10 clean and jerk (165/135/115//105/95/75/65) Then 1000 m row TT 3 rounds 250 m row 10 clean and jerk (95/75/65/55) […]

But there is still time to sign up! I encourage everyone to sign up and go along for the ride. It is not about “winning” it is about pushing yourself to do things you didn’t think you could. Plus, you have cool stories to tell later. This year we will plan on doing the Open […]

Skill: strict MU/MU (R), MU progression (B,W) Strength: 1×5@75%, 1×5@80%, 1×5@82% of 1rm FS WOD: (R) 3 rounds 15 thrusters (95/65) 12 OTB burpees Then 3 rounds 15 kb swings (2/1.5) 5 muscle ups (B) 3 rounds 15 thrusters (95/65) 12 OTB burpees Then 3 rounds 15 kb swings 7 CTB pullups/9 pullups 3 rounds […]

Skill: 2xME UB toes 2 bar (R), 2×10 T2B (B), T2B/K2E/v-ups Strength: 10,8,6,4,2 back squats (add a plate style) WOD: (R) 7 min AMRAP 5 box jumps (30/24) 3 cleans (225/155) *courtesy of crossfit.com Then 3 rounds 10 alt pistol squats 5 def. HSPU (4″/2″) (B) 7 min AMRAP 5 box jumps/step ups (30/24/20) 3 […]

There will be no class Sunday 23 February. Also, the CrossFit Open starts next week! If you have not signed up I encourage you to do so. The more ICF members we have the more fun it is, besides we will be doing the Open WODs every Friday through March. If you have questions about […]

I am calling this one “Cerberus”…Google it and it might give you a clue as to what is in store for you.

Skill: deficit HSPU (R), rope climb (B), rope climb/hold Strength: 6×1 hang power snatch + 1 overhead squat (R,B,W) WOD: (R) 7 min AMRAP 5 triple unders 3 thrusters (185/125) *courtesy of main site Then 5 min AMRAP 6 MU 6 hang squat snatch (95/65) (B) 7 min AMRAP 7 double unders/21 singles 3 thrusters […]