Open Gym – Aug 17, 2017

Join us from 4:30 to 7:30 tonight for Open Gym.  You can work on anything you’d like, including making up a workout from the last week:

  1. Complete 3 rounds of 1 minute at each of the following stations: row, sit ups, bike, KB swings, plank hold
  2. “31 Heroes” – teams of 4 complete AMRAP in 31 minutes of: sandbag runs, thrusters (155/105#), box jumps (30/24″), rope climbs
  3. Complete 10-9-8-7-6-5-4-3-2-1 reps for time of: deadlifts (225/155#), and push ups
  4. Front Squat 3-3-3-3-3 then 100 butterfly abmat sit ups
  5. “Jackie” 1000m row, 50 thrusters (45/35#), 30 pull ups

Community Notes:  Happy Birthday James and Zoo!

Endurance Notes: CrossFit Endurance returns tomorrow at 6:30am! Sign up in Wellness Living if you plan to attend!

Daily WOD – Aug 16, 2017

Catherine going for a T2B!

Catherine going for a T2B!


Complete for time:

  • 1000m row
  • 50 thrusters (45/35#)
  • 30 pull ups

WOD Notes:  Compare to 151109.

Community Notes:  Ash and Emma are organizing a “no shower happy hour” for this Thursday after open gym.  It will start with a hero WOD around 5:30, followed by a happy hour at Stable 12. First round is on them! This is to celebrate summer and all the ICA summer birthdays! They will also be collecting clothing and cash donations, half which will go to Cradles to Crayons & half to a charity to be selected by ICA. All are invited!

Daily WOD – Aug 14, 2017

31 Heroes Iron Cross Athletics 2017-1

Complete 10-9-8-7-6-5-4-3-2-1 reps for time of:

  • Deadlifts (225/155#)

Complete 10 push ups after each round.

WOD Notes:  The deadlifts should be unbroken but challenging.  The push ups should be unbroken for at least the first 2 rounds.  Athletes may scale the push up reps or the movement itself to make the workout more reasonable.