BB Row 4×5 – DB Row 4×5 – Dips 4×10 – Farmers Carry 3×1 […]

Death By Burpee – 15min Cap – 15min rest and set up for part […]

Begin upon arrival: Row 500m 2min Jump Rope Roll Stretch – PP:PJ:SJ @ 4:3:2 […]

Pre Wod Suggestion: Row 500m – 1min Single 1min DU 1min single – Stretch […]

crossfit iQ will be closed Mon. October 6th to complete the move to our […]

3-6-9-12-9-6-3 STO (115/88) T2B Prisoner Squat Jumps (Rx must squat to slam ball) I-Run […]

on a continuous clock I- Run (Rain Sub 150m Row) – 5-10-15 Pull Ups […]

Buy In – 70th Run – 21-18-15-9-6 KBS (32/24) Box Jump Over (24/20) DU […]

hang Clean 5×3 ((light to mod.) catch in 2″ then 4″ then 6″ landing […]