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Daily WOD – Apr 14, 2018

9:00 pm

AMRAP in 25 minutes of:

  • 1L & 1R Turkish get up (AHAP)
  • 250 meter run

WOD Notes: Let’s get outside and enjoy the weather! The TGU can be performed with a KB or DB. Go heavy!

Daily WOD – Apr 13, 2018

8:58 pm

Hang Clean 5-5-5-5-5

Then

3 rounds of: 

  • 10 HPC (50% 5 RM)
  • 20 lateral bar hops

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

Open Gym – Apr 12, 2018

9:10 pm

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

  1. “Helen” or “Hell-en”
  2. AMRAP in 12 minutes of: 1 snatch (155/105#), 3 clean and jerks (155/105#), 30 double unders
  3. Complete for time in any order: 100 deadlifts, 100 push ups, 100 cal row, 100 butterfly abmat sit ups
  4. Back Squat 3-3-3-3-3 then EMOM for 4 minutes of 25 wreckbag front squats
  5. Complete 5 rounds for time of: 12 shoulder to overhead (115/75#), 2 rope climbs, 12 box jumps (24/20″)
  6. EMOM for 20 minutes of: max cal row in 30 seconds, max cal burpees for 30 seconds

Reminder: Coach Kehl will be holding CFE at 5:30 am for anyone who is interested.  Check the comments tonight for the workout!

Community Notes: Happy birthday Marissa Y and KtS!!! (We apologize for the late add!)

 

Daily WOD – Apr 11, 2018

9:00 pm

Erin and Lombardi hammering away at a partner WOD!

EMOM for 20 minutes of:

  • max cal row in 30 seconds (even minutes)
  • max burpees in 30 seconds (odd minutes)

Community Notes:  Happy Birthday Alex W!

Daily WOD – Apr 10, 2018

9:02 pm

Happy birthday (Big Bad) John!

5 rounds for time of:

  • 12 shoulder to overhead (115/75#)
  • 2 rope climbs
  • 12 box jumps (24/20″)

WOD Notes:  For the shoulder to overhead, a push press, push jerk or split jerk will all be acceptable.  Choose a weight that allows you to complete the first round or two unbroken.

Community Notes:  Happy Birthday John and Chris S!

Daily WOD – Apr 9, 2018

9:00 pm

Kyle K. moving weight getting ready for track season!

Back Squat 3-3-3-3-3

Then

EMOM for 4 minutes:

  • 25 wreckbag front squats (50/35#)

WOD Notes:  Compare back squat to 170512.

Yoga Notes:  We have two announcements about the ICA Yoga classes:

  1. Due to the popularity of the classes, we are continuing the yoga classes indefinitely!  Anyone who purchased the month long membership will be enrolled in an auto-renew unless you let us know otherwise.  Please contact us if you paid for the first month but would like us to stop it.
  2. Also due to the success of the classes, we are happy to be able to lower the cost! Memberships will now be $15 for ICA members and $30 for non-members. We hope this will make the classes accessible to even more athletes! Drop-ins will still be $10.

Thanks for putting in the effort to get better!

Football WOD – Apr 8, 2018

9:00 pm

Catherine working on double unders!

Complete for time in any order:

  • 100 deadlifts (135/95#)
  • 100 push ups
  • 100 cal row (75 women)
  • 100 butterfly abmat situps

WOD Notes:  For today’s workout you can split the reps any way you like.  Be cautious of the deads.  If you know high rep deadlifting causes your low back to get sore, cut the reps back and potentially increase the weight (i.e. 20 reps at 315 vs 100 at 135).

Community Notes: Happy Birthday Dani, Dave and Zane!

Daily WOD – Apr 7, 2018

9:00 pm

Paul working on some thrusters!

AMRAP in 12 minutes of:

  • 1 Snatch (155/105#)
  • 3 Clean and jerks (155/105#)
  • 30 Double unders

WOD Notes: Anyone who would like to take it easy on their shoulders should modify to 5 cleans, 30 double unders.

Daily WOD – Apr 6, 2018

9:00 pm

“Helen” 

Complete 3 rounds for time of:

  • 400m run
  • 21 KB swings
  • 12 pull ups

or 

“Hell-en”

Complete for time:

  • 1200m run
  • 63 KB swings (53/35#)
  • 36 pull ups
  • 800m run
  • 42 KB swings (53/35#)
  • 24 pull ups
  • 400m run
  • 21 KB swings (53/35#)
  • 12 pull ups

WOD Notes:  You get to choose your version of the workout today!  The classic Helen is typically less than 15 minutes while Hell-en is typically over 25 minutes in length.  Either way, run fast.  Compare  “Hell-en” (plus see a few 5+year ICAers on that post) to 130930.  Compare Helen to 170911.

Open Gym – Apr 5, 2018

9:00 pm

Bri on a heavy back squat!


Come on in between 4:30 and 7:00pm for Open Gym! You can work on anything you’d like, including making up a workout from the past week:

  • Complete 10 rounds for time of: 3 PC and J (135/95#), 15 wallballs (20/14# to 10/9′)
  • Deadlift 3-3-3-3-3 then 50 evil wheels NFT
  • Complete 10 – 1 reps for front squat (185/125#), chin ups
  • Complete 30 reps for time of: cal row, box jumps (24/20″), DB thrusters (50/35#), sit ups, burpees, DB snatches (50/35#), 10 t2b after each set.
  • Tabata: farmer carry, MB cleans, Russian twists, wreckbag lunges
  • Bench Press 3-3-3-3-3 then 5×10 KB bench press