Archive | February 2014

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Important announcements!

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 […]

20 February WOD

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

19 February WOD

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 […]

18 February WOD

Skill: 2×10 pistol squats (R), 2×10 HSPU (B), HSPU practice Strength: 3×3 strict overhead press, 3×2 push jerk, 3×1 split jerk (R,B,W) WOD: (R) 12 min AMRAP 6 alt single arm snatch (70/50) 9 CTB pullups 12 wallballs Then 4 min AMRAP 3 rope climbs 25 double unders (B) 12 min AMRAP 6 hang cleans […]

17 February WOD

Skill: 2×5 bar muscle ups (R), 2×10 CTB/pullups/assisted pullups (B), pull-up practice Strength: 2×3@70%, 4×3@80%, 3×1@90% of 1rm BS (R,B,W) WOD: (R) 21 hang cleans (155/105) 21 HSPU 15 hang cleans (185/125) 15 HSPU 9 hang cleans (205/145) 9 HSPU Then 5 min AMRAP 10 toes 2 bar 10 box jumps (30/24) 10 DL (205/145) […]

14 February WOD

Skill: handstand walk (R), muscle up practice (B), ring work WOD: (R) 21 back squats (185/125) 9 muscle ups 500 m row 15 front squats (155/105) 6 muscle ups 400 m row 9 OHS (135/95) 3 muscle ups 300 m row Then 3 min AMRAP 15 wallballs 10 lateral box jumps (20″) (B) 15 back […]

13 February WOD

Strength: 7×2 clean (R,B,W) WOD: (R,B,W) 15 min AMRAP 6 Alternating single leg inverted burpees to a HSPU/inverted burpee to HSPU/inverted burpee 12 kb swings (2/1.5/1) Then (R,B,W) 5 min ME double unders