Skip to content

Daily WOD – Apr 24, 2018

9:00 pm

Ed with some Jedi mind lifting!

For time, complete 40-30-20-10

  • Burpees
  • Russian KBS (70/53#)
  • Row (calories)
  • Walking lunge (each side=1)

Pilates Reminder: Heather G is hosting a free Pilates session at ICA on Saturday at 10:30am. Space is limited; reserve your spot in Wellness Living if you want to attend!

Local Event Note: If you’ve ever been interested in MoveNat, a local studio is hosting a Natural Movement Workshop this Saturday 4/28. You can find more information about the workshop here.

Daily WOD – Apr 23, 2018

9:00 pm

2018 AGOQ #1

AMRAP in 10 minutes of:

  • 4 thrusters (135/95#)
  • 1 rope climb
  • 8 thrusters (135/95#)
  • 2 rope climbs, 
  • 12 thrusters (135/95#)
  • 3 rope climbs

WOD Notes:  If you can make it through all the work listed above in less than 10 minutes, start back at 4 thrusters and 1 rope climb and begin again.  For details on the workout as the masters athletes must complete it, click here.

Football WOD – Apr 22, 2018

9:25 pm

2018 AGOQ #4

AMRAP in 10 minutes of:

  • 9 handstand push ups
  • 6 bar facing burpees
  • 3 power snatches (165/115#)

WOD Notes:   Today, push ups can be done in place of hspu and front squats can be swapped in for snatches. We modified this workout to fit our needs.  To see the workout as the competitors must complete it, click here.

Community Notes:  Happy Birthday Andrew!

Daily WOD – Apr 21, 2018

9:00 pm

Run 1 mile NFT


Sumo Deadlift 10-10-10

WOD Notes:  The goal today is to increase weight each set for three sets.  Get strong, get fast!

Daily WOD – Apr 20, 2018

9:06 pm

“AGOQ 18.2”

4 rounds of:

  • 25 chest to bar pull ups
  • 5 cleans (power or squat)


  • Ages 16-17, 35-54 use 245/170#
  • Ages 14-15 use 155/105#
  • Ages 55+ use chin over bar PU and 155/105#

Time cap: 15 minutes

ICA Version

AMRAP in 15 of:

  • 15 C2B pull ups
  • 5 cleans (185/125#)

Notes: The Age Group Qualifier (AGOQ) is the 2nd step of the CrossFit Games season for Teens and Masters Athletes.  The top 200 athletes in each age group were invited to participate in the AGOQ, and the top 20 move on to the CrossFit Games. Just getting invited to participate is a HUGE accomplishment, and we are proud of Betsy for making the cut! Four workouts were announced tonight at 8:00 PM, and qualifying athletes have until Monday at 8:00 PM to submit their scores. We’ll complete 3 of the 4 AGOQ WODs over the next few days. For some of the workouts, we’ll have a “more reasonable” ICA version; you can complete either version (except for Betsy, of course)!

Open Gym – Apr 19, 2018

9:00 pm

Come on in between 4:30 and 7:00pm for open gym.  You can work on anything you like, including making up a workout from last week:

  1. Hang Clean 5-5-5-5-5 then 3 rounds of 10 HPC (50% 5RM), 20 lateral bar hops
  2. AMRAP in 25 minutes of: 1L, 1R Turkish get up, 250 m run
  3. “Lynne” – Complete 5 rounds for max reps of bodyweight bench press and pull ups
  4. Max row in 7 minutes, rest 5 minutes, then AMRAP in 7 minutes of 5 power cleans (135/85#), 30 double unders
  5. Bamboo OHS 3×5 then Overhead Squat 2-2-2-2-2
  6. “Karen” – 150 wallballs for time.

CFE Notes:  Come in at 5:30 am for CFE with Coach Kehl!  Check the blog tonight to see the workout.

Yoga Notes:  With our regular Thursday night yoga teacher (Amy) out tonight, we have a guest teacher Liz Mott.  Come on out for a slightly different style and perspective!

Daily WOD – Apr 18, 2018

9:00 pm

Steve K and Sillup firing through some shuttle runs!


Complete for time:

  • 150 wallballs (20/14# to 10/9′)

WOD Notes:  Benchmark day!  Come in to see what your Karen time looks like.  Will anyone hit three quick sets of 50 and call it a day?  A set of 10 every 30 seconds will have it done in 7 minutes and change.  The world is your oyster!  Compare to 171014.

Daily WOD – Apr 17, 2018

9:00 pm

Anne Marie and Matt working on HSPU!

Bamboo Overhead Squat 3×5


Overhead Squat 2-2-2-2-2

WOD Notes:  Compare to 140813.



Daily WOD – Apr 16, 2018

9:00 pm

Row for max distance in 7 minutes.

Rest 5 minutes.

AMRAP in 7 minutes of:

  • 5 power cleans (135/85#)
  • 30 double unders

WOD Notes:  In large classes, half will start on the row and half will start with the AMRAP, then swap.

Football WOD – Apr 15, 2018

9:00 pm

Joe being Joe!


Complete 5 rounds for max consecutive reps of:

  • bodyweight bench press (NTE 85% 1RM)
  • pull ups

Rest 2 to 3 minutes between rounds.  Total reps will be recorded.

WOD Notes:  When choosing a bench press weight for this workout, the goal should be to execute between 12 and 25 reps in the first round.  The same goes for a pull up scale.  Get swole! Compare to 140416.