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Daily WOD – Jun 23, 2018

9:00 pm

Sumo Deadlift 3-3-3-3-3

Then

5×8 barbell good mornings (40% 3RM sumo)

WOD Notes:  Compare to 160324.

Schedule Notes:  ICA will be closed July 4th.  All members are welcome to join us for a fun day of outdoor activities (swimming, fishing, hiking) at our cabin in Bethel, PA!  It is about a 75 minute drive from ICA.  Dogs and kids are welcome!  Let us know if you are interested and we’ll get you directions.

Community Notes: Happy Birthday Kyle K. and Kevin!

Daily WOD – Jun 22, 2018

9:00 pm

Complete 3 rounds for time of:

  • 400m run
  • 20 Handstand push ups
  • 4 Rope climbs

Community Notes:  Happy Birthday Paul!

Open Gym – Jun 21, 2018

9:00 pm

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

  1. 3 position snatch 1-1-1-1-1 then 3 rounds of 30 abmat sit ups, 20 toe touches, 10 leg lifts
  2. Teams of 2 complete 4 rounds for time of: 25 deadlifts (225/155#, NTE 60% 1RM), 800m run
  3. AMRAP in 9 minutes of: 3 front squats (205/135#), 6 pull ups, 9 push ups
  4. Complete for time with a single DB: 40 OH lunges, 30 snatches, 20 OHS, 10 TGU, 5 weighted pull ups before and after each movement
  5. Banded Box Squat 10×2 then 3×20 wreckbag jump squats
  6. Complete for time: 2000m row, 30 power cleans (185/125#)

 

Daily WOD – Jun 20, 2018

9:00 pm

Jess ripping away on the rower!

Complete for time:

  • 2000m Row
  • 30 Power cleans (185/125#)

WOD Notes:  There is a hard 15 minute cap on this workout.  Plan your weights accordingly!

Daily WOD – Jun 19, 2018

9:00 pm

Kyle and Curtis putting in hard work!

Banded Box Squat 10×2

Then

3×20 wreckbag squat jumps

Daily WOD – Jun 18, 2018

9:00 pm

Linda working on some push ups!

Complete for time with a single DB (50/35#):

  • 5 Weighted pull ups 
  • 40 OH lunges 
  • 5 Weighted pull ups
  • 30 Snatches (alternating hands)
  • 5 Weighted pull ups
  • 20 Overhead squats (10 each hand)
  • 5 Weighted pull ups
  • 10 Turkish get ups
  • 5 Weighted pull ups

WOD Notes:  There will be options to scale every movement so even if some of these look impossible, come on in for a good hard Monday workout!

Football WOD – Jun 17, 2018

9:00 pm

The 2018 Iron Phoenix crew!

AMRAP in 9 minutes of:

  • 3 front squats (205/135#)
  • 6 pull ups
  • 9 push ups

WOD Notes:  Compare to 130616.

Daily WOD – Jun 16, 2018

9:00 pm

In teams of 2 complete 4 rounds for time of:

  • 25 deadlifts (225/155#, NTE 60% 1RM)
  • 800m run 

WOD Notes: Only 1 partner works at a time. The work does not need to be divided evenly; use your strengths to your team’s advantage!

Daily WOD – Jun 15, 2018

10:07 pm

3 Position Snatch 1-1-1-1-1

Then

3 rounds of:

  • 30 abmat sit ups
  • 20 toe touches
  • 10 leg lifts

WOD Notes:  The 3 position snatch is a barbell complex during which the first rep comes from the high hang, the second from the low hang (just above the knee) and the third comes from the floor.  As usual, if you don’t like snatches, do cleans instead!

Open Gym – Jun 14, 2018

9:00 pm

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

  1. AMRAP in 5 minutes of: 5 bar muscle ups, 5 snatches (135/95#), then 10 burpees, 10 front squats, then 15 box jumps, 15 deads
  2. Weighted push ups 1-1-1-1-1 Then 4 rounds of 1 minute at each: lateral jumps, push ups, box step ups, ring rows, rest
  3. Front Squat 5-5-5-5-5 then TGU 5R, 5L
  4. Run 1 mile, Rest then EMOM for 8 minutes of 6 DB snatches, 35 double unders
  5. Complete 5 rounds for time of: 20/15cal row, 20 push ups, 25 wallballs (20/14# to 10/9′)