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Daily WOD – Dec 18, 2017

9:00 pm

Bench Press 12-10-8-6-4-2

Then

5 x 10 ring dips

Community Notes:  Please drop off any last minute adopt-a-family gifts tomorrow (Monday).  Thank you to everyone who has donated so far!  We’ll be dropping the gifts off on Wednesday.

Football WOD – Dec 17, 2017

9:00 pm

Complete 5 rounds for time of:

  • 5 power snatches (135/95#)
  • 10 burpees
  • 15 sit ups

Community Notes: Happy Birthday Mike C!

Daily WOD – Dec 16, 2017

9:00 pm

Back Squat 12-10-8-6-4-2

Then

500m row for time

WOD Notes:  The rep scheme today involves increasing weight with each set.  You should be striving for the set of 12 to be ~60% and your set of 2 to be ~85% of your 1 rep back squat.  Make them look good!

 

Daily WOD – Dec 15, 2017

9:00 pm

Complete 7 rounds for time of:

  • 10 handstand push ups
  • 2 rope climbs

Open Gym – Dec 14, 2017

8:50 pm

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

  1. Front Squat 1-1-1-1-1 then 5×5 weighted squat box jumps
  2. “DT” – 5 rounds for time of: 12 deadlfits (155/105#), 9 hang power cleans, 6 shoulder to overhead
  3. EMOM for 12 minutes of: 10 KB swings (70/53#), 6×10 yd shuttle run
  4. Complete 4 rounds of 40 seconds on, 20 seconds off: box jumps, DB snatches, pull ups, burpees
  5. Sumo Deadlift 2×10, 2×8, 2×6 (60/70/80% respectively) then 50 yds banded lateral walk, each direction
  6. Complete 15 -12-9 reps for time of: thrsuters (135/95#), c2b pull ups, rest 5 minutes then same rep scheme of power cleans and toes to bar

Schedule Notes:  Coach Kehl will be running a CFE class at 6:00 am.  Come on out for a good workout and some serious conditioning!

Daily WOD – Dec 13, 2017

9:00 pm

Complete 15-12-9 reps for time of:

  • Power cleans (135/95#)
  • Toes to bar

Rest 5 minutes and then 15-12-9 reps for time of:

  • Thrusters (135/95#)
  • Chest to bar pull ups

WOD Notes: The thrusters are heavy, but you should be able to do at least 5 in a row.

Community Notes: If you’ve been procrastinating, now is the time to sign up for gifts for our adopted families! The families’ wish lists are posted at ICA, and can also be viewed HERE . If you’d like to participate, you can purchase gifts off the lists, purchase gifts cards (Walmart, Target, Wawa, etc), or drop off cash that we can use to buy gifts. All items should be unwrapped but labeled with the family. Please have all donations to us by Sunday December 17! Thank you in advance for your generosity, ICA!

Daily WOD – Dec 12, 2017

9:00 pm

Sumo Deadlift

  • 2×10 (60%)
  • 2×8 (70%)
  • 2×6 (80%)

Then

50 yds banded lateral walks each direction

Reminder:  Lululemon of Wayne is holding an ICA shop night Wednesday from 6:oo to 8:00 pm.  Gear is 25% off for any ICAer who shows up in that 2 hour window!

Daily WOD – Dec 11, 2017

9:00 pm

Complete 4 rounds of:

  • Box jumps (24/20″)
  • Dumbbell snatch (50/35#)
  • Pull ups
  • Burpees

WOD Notes: You’ll work at a station for 40 seconds, then rest/transition for 20 seconds. Modify heights/weights as needed to move fast!

Schedule Notes: With the holidays upon us, please take note of several schedule changes occurring between December 23 and January 1. Wellness Living has been updated, and the changes are also posted on the right hand side of the blog.

  • Sat 12/23 – “12 Days of Christmas,” 7:30-10:30. Please sign up for a heat time in Wellness Living. (This is not like “The Firebird,” which is run open gym style. For 12 Days we require athletes to sign up for a heat time in advance, due to limited equipment availability.)
  • Sun 12/24 – Normal schedule (9am and 10am Football WODs). Thanks to Tanya for coaching!
  • Mon 12/25 – CLOSED
  • Tues 12/26 – Classes at 9 and 10am ONLY. “Hollywood” Hero WOD. Thanks to Dave and Zhu for coaching! *Late cancel policy in effect*
  • Wed 12/27 – Normal schedule PLUS extra class at 8:30am
  • Thurs 12/28 – No Endurance class. Open gym 4:30-7:30pm
  • Fri 12/29 – Normal schedule PLUS extra class at 8:30am
  • Sat 12/30 – Normal schedule
  • Sun 12/31 – “Last Chance Open Gym,” 7:30-10:30am. Last chance to hit your 2017 goals!!
  • Mon 1/1 – CLOSED

Football WOD – Dec 10, 2017

9:00 pm

EMOM for 12 minutes of:

  • 10 kettlebell swings (70/53#)
  • 6×10 yard shuttle run

WOD Notes: If you hit a point where you can’t finish the round within the minute, this workout turns into an AMRAP for the remaining time. Record total number of rounds completed. For large classes, we’ll run 2 heats. Athletes in the “off” heat should work on mobility. Compare to 160724.

Daily WOD – Dec 9, 2017

9:00 pm

“D.T.”

Complete 5 rounds for time of:

  • 12 deadlifts (155/105#)
  • 9 hang power cleans (155/105#)
  • 6 push jerks (155/105#)

WOD Notes:  Compare to 141021.