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Daily WOD – Jun 28, 2017

9:00 pm

ICA 5k

Run 5000m (for time)

WOD Notes:  Don’t you cherry pick, you bums.  This is a benchmark that comes around every year and this is your chance to break in the new ICA course!  Anyone who can’t run may row 5000m or air bike 25 minutes for total distance. Another scaling option is to complete a 1 or 2 mile run. Compare to 160418.

Course directions:  Leave ICA parking lot via Jefferson St and head toward Bridge.  Turn left on Bridge and run all the way to Nutt Rd (Rt 23).  Right on Nutt Rd, run until Main St (just past the hospital).  Right on Main St, then Right on Anderson, which you take all the way back to Bridge St.  Left on Bridge and back into the gym (by way of Jefferson St, to ensure an even 3.1 miles).

Daily WOD – Jun 27, 2017

9:00 pm

Rack Pull 5-5-5-5-5


30 strict toes to bar NFT

WOD Notes: The rack pull will be performed with the athlete standing on the ground and the bar on top of 45# plates. Work your way up to a 5 rep max.

Schedule Notes: As a reminder, we are closed July 4. On July 3, we’re offering a modified schedule: 6:15am, 8:30am, 9:30am, 5:00pm, and 6:00pm.

Community Notes: If you don’t already have plans for July 4, join us for a day of swimming and hiking at our cabin in Bethel, PA! It’s about 1 hr 10 min from the gym, and we’ll be there from 11:00am-4:00pm, weather pending. If you’re interested in joining us, let us know by this Saturday so we can have an approximate head count. BYO beer, food, and beach chairs!

Daily WOD – Jun 26, 2017

9:00 pm

AMRAP in 14 minutes of:

  • 20 KB snatches (53/35#)
  • 10 lateral burpees over a bar

WOD Notes:  Kettlebell snatches will start from the hang position.  Anyone not comfortable with the KB snatch can use dumbbells and go from the floor or complete 30 one arm Russian swings.  Go fast!

Reminder:  The meat we ordered about a month ago is coming in tonight around 4.  If you placed an order, please don’t forget to pick it up!


Football WOD – Jun 25, 2017

9:14 pm

Complete 3 rounds for time of:

  • 2 front squats (80% 1RM)
  • 10 slam balls (40/30#)
  • 1 rope climb

Rest 2 minutes then repeat 2 more times.

WOD Notes: In this workout you’ll complete three intervals, each consisting of 3 rounds (for a total of 9 rounds). Rx requires cleaning the front squats from the floor. If you can not clean that weight, you can either take the bar from a rack or scale to 5 front squats at 65% of your 1RM.

Daily WOD – Jun 24, 2017

9:00 pm

“Fight Gone Strongman”

  • Keg Presses
  • Stone to shoulder
  • Farmer Carries
  • Tire Flips
  • Weighted pull ups

WOD Notes:  The “fight gone-” style of workout means you spend 1 minute at each station completing as many reps as possible.  After all 5 movements have been completed, you rest 1 minute.  Repeat for a total of 3 rounds.  There are no prescribed weights as we are going to have a lot of equipment out and expect you to challenge yourself to go heavy today.  There will be lots of options!  Compare to 16o1o8.

Community Notes:  Happy Birthday Jim C!


Daily WOD – Jun 23, 2017

9:00 pm

Banded box squat 8×3 (50% bar, 40% band)


20 pulls on the rower for max calories.  Take 2 attempts.

Open Gym – Jun 22, 2017

9:00 pm

Join us between 4:30 and 7:30pm for Open Gym. You can work on anything you’d like, including making up a workout you missed from the past week:

  1. Complete for time 50-40-30-20-10 KBS (53/35#) and 5-10-15-20-25 T2B.  1 min of max burpees at 5 and 10 minutes
  2. Front Squat 1-1-1-1-1 then max front squats in 2 minutes (50%)
  3. Complete 5 rounds of 40 seconds on, 20 seconds off of push ups, walking lunges (45/25#), Russian twists (45/25#)
  4. AMRAP in 10 minutes of 5 hang power cleans (185/115#), 10 box jumps, 20 double unders
  5. “Nancy” 5 rounds for time of 400m run, 15 OHS (95/65#)
  6. Hang muscle snatch, hang power snatch, hang snatch 1 rep max of each.

CFE Notes:  This will be the first CFE on the summer schedule (6:30 am).  Sign up in Wellness Living if you plan to attend!

Community Notes:  Happy Birthday Paul and Wes!

Daily WOD – Jun 21, 2017

9:00 pm


Hang muscle snatch 1-1-1-1

Hang power snatch 1-1-1-1

Hang snatch 1-1-1-1

WOD Notes:   Anyone that does not want to go overhead can do a 3 rep hang power clean and 3 rep hang clean max.   The hang muscle snatch today will serve as a continued warm up.  Get reasonably heavy and then move to the hang power and hang snatch.  Compare hang snatch to 160416.  Compare hang power snatch to 160610.

Daily WOD – Jun 20, 2017

9:00 pm


5 rounds for time of:

  • 400m run
  • 15 overhead squats (95/65#)

WOD Notes: This is a benchmark WOD, and one of our “ICA Benchmarks” for June. Despite being 5 rounds, this workout can be completed in less than 15 minutes by the fastest athletes, and should be under 20 minutes for most. (Run fast!) We will have a 25 minute time cap. New members, and anyone with shoulder issues, should scale to back squats or front squats at approximately 50% of your 1 rep max.

Daily WOD – Jun 19, 2017

9:00 pm

Ray Z

AMRAP in 10 minutes of:

  • 5 hang power cleans (185/115# NTE 75%)
  • 10 box jumps (24/20″)
  • 20 double unders

WOD Notes:  The hang power cleans should be unbroken through the entire workout.  Pick a weight that is heavy but that you don’t have to think about for more than 5 seconds before you pick it up.