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Football WOD – Aug 19, 2018

9:00 pm

AMRAP in 10 minutes of:

  • 4 deadlifts (315/205# NTE 75% 1RM))
  • 10 push ups

WOD Notes:  Pick a weight for the deads that will allow you to keep a straight spine and go unbroken through the entire workout!

Schedule Notes:  Join us for yoga with Jana at 11:15! It’s a great way to stretch out and mentally prepare for the week ahead!

Daily WOD – Aug 18, 2018

9:00 pm

Faith showing off a good squat that she’s been working on for years!

“Nancy”

5 rounds for time of:

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

WOD Notes: This is one of our ICA Benchmarks for 2018. Run fast! We will have a 25 minute time cap. Anyone with limited shoulder mobility, should complete front squats instead of OHS. Compare to 170620.

Daily WOD – Aug 17, 2018

9:26 pm

“Complex Fran”

Complete for time:

  • 7 bar muscle-ups
  • 7 chest-to-bar pull-ups
  • 7 pull-ups
  • 21 thrusters (95/65#)
  • 5 bar MU
  • 5 C2B PU
  • 5 PU
  • 15 thrusters (95/65#)
  • 3 bar MU
  • 3 C2B PU
  • 3 PU
  • 9 thrusters (95/65#)

WOD Notes: Compare to main page 180806. Anyone without bar MU can divide the reps between C2B and regular PU. Anyone without C2B can do all pull ups (basically Fran but in reverse order!).

Community Notes: Happy birthday James and Zhu!

Open Gym – Aug 16, 2018

9:00 pm

Filchner firing away through the 200!

Come in between 4:30 and 7:00 for Open Gym.  You can work on anything you’d like including a workout from the last week:

  1. Complete for time 500-100m row, 5-1 clean and jerks.
  2. Bench Press 5×10 then 50 partner hollow rocks
  3. AMRAP in 14 minutes of: 7 front squats (165/105#), 7 toes to bar, 7 box jumps (28/24″)
  4. Complete for time: 200 burpees
  5. Partner Interval 20 rounds for time of: 12 deadlifts (135/95#), 10 lateral plyo skier hops, 8 shuttle runs
  6. Back Squat 5×5 then max cal row in a minute

Community Notes:  Happy Birthday Mike D!

 

Daily WOD – Aug 15, 2018

9:00 pm

Austin making burpees look easy!

Back Squat 5×5 (75%)

Then

Max cal row in a minute.

Daily WOD – Aug 14, 2018

9:05 pm

Joe S. breaking in the ski erg with a 200 cal effort!

Partner Interval:

Complete 20 rounds for time of: 

  • 12 deadlifts (135/95#)
  • 10 lateral plyo skier hops (24/20″)
  • 8 shuttle runs (10 yds)

WOD Notes:  Partner interval means that one partner will complete a full round of this workout while the other partner rests, then switch.  Continue until 20 rounds (10 per partner) are complete.  The lateral plyo skier hops are 10 total, 5 per side.  Consider dropping the reps to 10-8-6 if any of these movements concern you. Go fast!

Daily WOD – Aug 13, 2018

9:00 pm

Complete for time:

  • 200 burpees

WOD Notes:  Make sure to come in for this ICA tradition! Bring a friend for free! It is a great benchmark for your conditioning and mental toughness.  Scaling options include 100 or 150 burpees for time.  There will be a 25 minute cap on this WOD.  Compare to 170819.

Community Notes: Happy Birthday Alexa!

Football WOD – Aug 12, 2018

9:00 pm

AMRAP in 14 minutes of:

  • 7 front squats (165/115#)
  • 7 toes to bar
  • 7 box jumps (28/24″)

Daily WOD – Aug 11, 2018

9:00 pm

Bench Press 5×10 (~65% 1RM)

Then

50 partner hollow rocks

Commuunity Notes:  Happy Birthday Bri!

Daily WOD – Aug 10, 2018

9:00 pm

Complete for time:

  • 500m row
  • 5 clean & jerks (165/115#)
  • 400m row
  • 4 clean & jerks (185/125#)
  • 300m row
  • 3 clean & jerks (205/135#)
  • 200m row
  • 2 clean & jerk (225/145#)
  • 100m row
  • 1 clean & jerk (245/155#)

WOD Notes:  Today’s cleans will pass through a full squat. The ascending weights should start moderately heavy and progress to heavy (NTE 90% 1RM).  If you are unsure of what weights to use, consider choosing an intermediate weight and completing 5 reps each round. Anyone not comfortable going overhead can modify to cleans.