Workout of the Day

Complete AMRAP in 20 minutes of:

• 25 burpees
• 15 back squats (50% 1RM)

WOD Notes:  Programming Credit: Slightly modified from CrossFit main page on Feb 6, 2023: “This long couplet will challenge your will as much as your body. Choose reps and loads that allow you to maintain a steady pace with limited breaks. You may or may not be able to complete the squats in one set, and the later rounds will be particularly challenging.”

Community Notes: Today is the first day of our new Aerobic Capacity class! It will take place on Mondays at 4:30pm in the North Room. Come in to build your cardiovascular endurance and develop more efficiency while running, rowing, biking, skiing, and more! (For those who were unaware, ICA offers an aerobic capacity track in SugarWOD that is FREE for all members. We post 4 workouts a week, on M/W/F/Sa. Many of our athletes have been following the programming and completing the workouts during Open Gym for the last year. This is our first time offering a coach-led specialty class in this area.) IMPORTANT NOTE – We ask that members pre-register for only one coach-led class each day, to ensure adequate availability for all our athletes. If you’re hoping to attend a second class (i.e., a Daily WOD and Aerobic Capacity), you can hop into the 2nd class if there are spots within 10 minutes of the class starting.

Workout of the Day

Shoulder press 10-8-6-4-2-2-2

Then alternating Tabata for 16 rounds (8 minutes):

• Handstand hold
• Hollow tuck ups

WOD Notes: If you know your 1RM shoulder press, start your set of 10 around 50% and finish your final set of 2 around 90-95%. For the Tabata work, if you’re confident that you can hold a handstand for 20 seconds (for 8 rounds!), try adding shoulder taps or go free standing.

Community Notes: Happy birthday Pete P!

Workout of the Day

With a partner complete 3 rounds for time:

• 50/40 cal row
• 6 rope climbs
• 50/40 cal bike
• 6 rope climbs

Time cap: 30 minutes

WOD Notes: In this workout, one partner will work at a time. You can switch who is working and who is resting as often as you’d like, and you do not need to split the work evenly. Choose a rope climb variation that will take you and your partner less than 2 minutes to get through all 6 climbs each round. If you can’t rope climb, sub partial height rope climbs, rope pulls, or hanging knee raises (7-10 per rope climb).

Workout of the Day

“Open 23.3”

Starting with a 6-minute time cap, complete as many reps as possible of:

• 5 wall walks
• 50 double-unders
• 15 snatches (95/65#)
• 5 wall walks
• 50 double-unders
• 12 snatches (135/95#)

If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:

• 20 strict handstand push-ups
• 50 double-unders
• 9 snatches (185/125#)

If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:

• 20 strict handstand push-ups
• 50 double-unders
• 6 snatches (225/155#)

WOD Notes: It’s the final week of the 2023 Open!!! Today’s workout may be as short as 6 minutes or as long as 12 minutes… the better you do, the more time you get! As with all Open workouts, if you are a registered competitor, please review the Workout Description and Scorecard for your division before coming in: Rx & Scaled / Foundations. A few notes and logistics:

1. There is a tie break time: Judges please record your athlete’s time after each set of snatches, and write the score AND tiebreak time on the Main Room whiteboard!
2. Women using a 15-kg barbell (i.e., a “purple” barbell) do not need to add 1# plates today. The bars count as 35-lb for the Open.
3. Each athlete can have 2 barbells, covering the first 2 weight increments. If the athlete moves into round 3 or 4, judges and spectators should add weight to the bar while the athlete is on the HSPU.
4. At the start of each wall walk, you must get both feet up on the wall before you can move your hands. At the end of the wall walk, both feet must remain on the wall until your hands touch the outer tape (or pass the outer tape for Scaled). The rep is complete when your chest, thighs, and feet are fully on the ground.
5. There is a new strict HSPU standard this year. (Would it be the Open without a surprise new standard?!?) Throughout the rep, both hands must be touching the inner tape line, which will be 30″ long and 10″ from the wall.

Non-Competitors: Even if you’re not registered for the Open, we encourage you to come in and complete this workout! As a non-registered athlete, you can modify the WOD anyway you’d like.

Battle of the Generations: If you missed our update on the BOTG, click HERE to see the current standings! Our young guns have the lead, but our elders have 1 more week to make it up!

Schedule Notes: We have a normal schedule through the 4:00pm class time. Each class will run 2 heats of the workout, so everyone has a judge/counter. Starting at 5pm, we’ll open up the gym for Friday Night Lights! We’ll kick off heats every 20 minutes until everyone is through. For FNL there is no coach-led warm up or instruction, but there will be plenty of coaches and experienced athletes around to help out. When you show up, head to the North Room whiteboard to sign up for a heat time, then get yourself warmed up. Tentative heat times: 5:20, 5:40, 6:00 (headliner), 6:20, 6:40, 7:00.

This weeks’ headliner heat is open for volunteers! If you didn’t get to headline in weeks 1 or 2 and want to participate, this is your week! Rookies are especially encouraged, and keep in mind that true friends secretly nominate their gym besties to showcase in the headliner heat 😉

The theme of the week is ICA fitfam. Wear ICA gear or twin it up with your gym bestie! As is our tradition on the final week of the Open, plan to stay late to hang out, eat, drink and socialize with the crew.

Remember: Friday Night Lights is free for all ICA members and guests; it does not count as a class.

Workout of the Day

Front squat 2-2-2-2-2-2 w/2 second pause

Then, find your max height box jump.

WOD Notes: On the 2 rep pause squats, start around 60-65% and work up to 85-90%. For the max height box jump, start with a box you’re comfortable jumping on and then stack up plates to find your max! If you’re unable to perform box jumps, complete 20R/20L weighted box step ups. (Make them challenging!)

Workout of the Day

Complete 3 rounds for time of:

• 400m run
• 10 Turkish get-ups (5/side, 53/35#)
• 10 bar muscle ups

WOD Notes: If you’ve never done a Turkish get-up before, it’s a multi-step KB/DB movement that involves going from a lying position, to a seated position, to a lunge position, to a standing position, and back down again, all while holding a KB/DB overhead. It’s a full-body strength and stability exercise that will take some time to master but is well worth it! If bar muscle ups aren’t in your arsenal, you can sub 10-20 reps of jumping BMU or any challenging pull-up variation (kipping, strict, chest to bar, ring rows, etc.)

Community Notes: We are adding a new Aerobic Capacity class to the weekly schedule! Coach Ricky will be leading this class on Mondays at 4:30 PM in the North Room beginning next Monday, March 6th. Come in to build your cardiovascular endurance and develop more efficiency while running, rowing, biking, skiing, and more! Please reach out to Coach Ricky directly with any questions.

Workout of the Day

“The Chief”

AMRAP in 3 minutes of:

• 3 power cleans (135/93#)
• 6 push ups
• 9 air squats

Rest 1 min and repeat for a total of 5 rounds

WOD Notes: The Chief is an annual benchmark and a fan favorite! We last performed it at ICA on Apr 15, 2022. Choose a weight for the power cleans that will let you perform 3 reps “touch and go” throughout the entire workout. Push ups should be unbroken for the first 3-minute interval (usually 4-7 sets of push ups). Try to open up at a somewhat measured pace for the first 3 minute round and see how close you can stay to that number through the workout. Round 5 should be at a blistering pace!!

Community Notes: Happy birthday Kyle E and Jason L!

Workout of the Day

Complete E2MOM for 20 minutes:

• 1 squat snatch (90%)

Cash out:

Sotts press 5-5-5-5 

WOD Notes: The goal today is to improve our technique on the snatch! It’s a challenging lift to learn and can take years to master… so whether you’re new or experienced, your goal is the same – get a bunch of reps in and leave better than you started.

Community Notes: Happy birthday Darcy D!

Workout of the Day

Complete 10 rounds for time of:

• 9 thrusters (95/63#)
• 9/7 cal bike or row

Time cap: 20 minutes

WOD Notes: If you have a 3rd lung laying around, you may want to bring it in today… This should be a burner!

Workout of the Day

Deadlift 5-5-5-5-5

Then 3 rounds NFT of:

• 20 single-leg opposite-arm kettlebell Romanian deadlifts (10R/10L)
• 20 banded good mornings

WOD Notes: Today we’re working on heavy conventional deadlifts, increasing weight each set. If you know your 1 rep max, start around 65% and work up to approximately 85%.

Workout of the Day

“Open 23.2A”

AMRAP in 15 minutes of:

• 5 burpee pull-ups* 
• 10 shuttle runs (1 rep = 25-ft out/25-ft back)

*Add 5 burpee pull-ups after each round.

“Open 23.2B”

Immediately following 23.2A, athletes will have 5 minutes to establish:

• 1-rep-max thruster (from the floor)

WOD Notes: Welcome to Open 23.2!! This is a 2-part workout that will take place on a 20 minute clock. As with all Open workouts, if you are a registered competitor, please review the Workout Description and Scorecard before coming in: Rx & Scaled / Foundations. A few key things to be aware of:

1. The burpee pull-ups will increase by 5 reps each round, but the shuttle runs remain constant at 10.
2. The scaled version of the workout calls for burpees rather than burpee pull-ups. However, you still need to jump and 2-hand tap a pull-up bar that’s just beyond your reach! (Remember, if you can do 1 burpee pull-up, a score of 1 Rx will beat all scaled scores.)
3. Each shuttle run is 50-ft (25-ft down/25-ft back). Both feet must start behind the starting line. At each turnaround, both feet and one hand must touch the ground over the line. Stepping on or touching the line will be a no rep.
4. For Part B, you can start with your barbell pre-loaded to your opening weight. Each thruster must begin from the floor. Clips/collars must be used. Note that women’s 15-kg bars count as 35-lb for the Open.

Non-Competitors: Even if you’re not registered for the Open, we encourage all ICAers to complete this workout! As a non-registered athlete, you can modify the WOD anyway you’d like. For instance, i you are unable to shuttle run, you can sub a 20/15-cal bike or row.

Schedule Notes: We have a normal schedule through the 4:00pm class time. Each class will run 2 heats of the workout, so everyone has a judge/counter. Starting at 5pm, we’ll open up the gym for Friday Night Lights! We’ll kick off heats every 25-30 minutes starting at 5:10pm and going until everyone is through. For FNL there is no coach-led warm up or instruction, but there will be plenty of coaches and experienced athletes around to help out. When you show up, head to the whiteboard to sign up for a heat time, then get yourself warmed up. If you want the 5:10 heat time, we recommend getting in around 4:45. The 6:00pm heat is reserved for our “headliner heat.” This week we’re highlighting our ICA coaches! Even if you’re completing the workout earlier in the day, come on out to cheer everyone on!

The theme of the week is School Pride. Rep your high school or college, or dress in an outfit that represents your high school years!

We’re expecting a number of guests at FNL this year; some are dropping in from out of town while others are garage CrossFitters looking to do the Open in a high energy environment. If you see someone you don’t know, give them a warm ICA welcome!

Fun Fact: Friday Night Lights is free for all ICA members and guests; it does not count as a class.

Workout of the Day

On a 24 minute clock complete:

Minutes 0/4/8/12/16/20: 250m run

Minutes 2/6/10/14/18/22:

• 30 abmat sit ups (rds 1&4)
• 30 alternating toe touches (rds 2&5)
• 60 russian twists (30R/30L, 25/15#, rds 3&6)

WOD Notes: It’s going to be a beautiful day, so let’s get outside and enjoy it! For the run, choose a distance that you can complete in approximately 1 minute (not to exceed 1:15). Target the same for the abwork – aim for 1 minute and don’t exceed 1:15.

Community Notes: Happy birthday Grace G!

Schedule Notes: There will be no 5:30am or 9:30am class today. We apologize for the inconvenience and hope to see you at one of other class times!

Workout of the Day

Complete for time:

• 50 box jumps (24/20″)
• 50 pull-ups
• 50 kettlebell swings (53/35#)
• 50 walking-lunge steps w/ KB (53/35#, 25R/25L)
• 50 push presses (75/55#)
• 50 single leg toes to bar (25R/25L)
• 50 wall balls (20/14# to 10/9′)
• 50 hang power cleans (75/55#)
• 50 double unders

Time cap: 30 minutes

WOD Notes: If you’ve been doing CrossFit for a while, this WOD may look familiar. It’s a chipper-style workout based off “Filthy Fifty,” with a few modifications. As with most chippers, there are lots of reps! Minimize down time by picking modifications that allow you to complete each movement in large sets. When you get to the final two movements, put the pedal to the metal! If possible, line up next to someone you can share a box with; we’ll kick off 2 heats a few minutes apart.

 

Workout of the Day

“One board” bench press 2-2-2-2-2-2

Then using a black or red band complete 3 rounds NFT of:

• 20 two-arm tricep pushdowns
• 20 two-arm lat pulldowns
• 20 two-arm face pulls

WOD Notes: For the one-board bench press, you’ll place a 2×4 board on your chest lengthwise to limit the range of motion of the bench press. It will let you lift more than you would without the board; see if you can’t get your normal 1 rep max or 2 reps today! The second part of the workout is a bunch of banded accessory work. Don’t rush through it…time under tension will be key!

Community Notes: Happy birthday Megan S!

Workout of the Day

Nutrition challenge performance test:

• Row 500/400m (or bike 1000/800m)
• 15 bar-over burpees
• 15 clean & jerks (135/93#)
• 15 bar-over burpees
• Row 500/400m (or bike 1000/800m)

Time cap: 15 minutes

Then – Cool down with a 1 mile or 800m run, athlete’s choice

WOD Notes: Today marks the end of our 2023 Nutrition Challenge! For those who participated in the challenge, we’re hoping your good eating habits over the last month translate into PRs! Even if you didn’t do the challenge, come in for a great workout. The cash out is not a timed run, just a chance to get outside and run with no clock and no pressure!

Workout of the Day

Partner Interval (alternating after each full round)

AMRAP in 17 minutes of:

• 15 slam balls (30/20#)
• 15 weighted squats (holding slam ball)

WOD Notes: Grab a partner and join us for this fun partner WOD! Partners will share a slam ball, when possible. Hold the slam ball any way you want during the squats… just move fast!

Community Notes: Happy birthday Smith, Greg B, and Paulo!

Workout of the Day

Split jerk 8×1 (90%)

Then skill work: handstands & handstand walking

WOD Notes:  Today we’ll work on split jerks with an emphasis on technique and speed! Work at the heaviest weight that allows you to catch in a solid lunge position with arms locked out (no bent elbows). The 90% number is just a guide; go lighter or heavier as needed. In the second part of the workout we’ll continue to develop our comfort and skill being upside down! Options will include wall walks, handstands against the wall, handstands with shoulder taps, free standing kick ups, or even handstand walking for distance (or across obstacles)!

Community Notes: Happy birthday Zach G!

Workout of the Day

“Open 23.1”

AMRAP in 14 minutes of:

• 60 calorie row
• 50 toes to bar
• 40 wall balls (20/14# to 10/9′)
• 30 power cleans (135/93#)
• 20 ring muscle ups

WOD Notes: Welcome to Open 23.1!! We can’t wait to get the Open started with this repeat workout, which was originally Open 14.4. If you are a registered competitor, you must complete one of the official variations of this workout – please review the Workout Description and Scorecard before coming in: Rx & Scaled / Foundations. A few key things to be aware of:

1. For the row, keep your hands on handle until the monitor reaches 60 cal.
2. For the T2B, your heels must extend behind the bar at the bottom and both toes must touch the bar between your hands at the top.
3. There is a new wall ball standard this year: the center of the ball must clear the 10/9′ line; it can’t touch it. Also, if you let the ball drop from the wall, you can’t pick it up off the bounce; let it settle first.
4. THERE IS A TIE BREAK TIME AFTER THE 30TH POWER CLEAN.
5. The official Games standards require your rower and barbell to be 8′ away from your T2B, wall ball and muscle up stations; however, this won’t always be possible given our gym layout. (Specifically, the rings likely won’t be 8′ from your barbell…) Unless you’re Reese, don’t sweat it!
6. If you finish the row but can’t get any T2B, record an Rx score of 60 reps. After that, you can modify any way you’d like, because none of those reps count… A score of 60 Rx beats a score of 200 Scaled on the leaderboard!

Non-Competitors: Just because you’re not registered for the Open doesn’t mean you can’t participate. In fact, we encourage you to come to class or Friday Night Lights to take 23.1 for a spin! As a non-registered athlete, you can modify this workout anyway you’d like (just like a normal daily WOD!). However, if you’re on the fence about signing up, stick to an official version of the workout; you have until Monday at 8pm to register!

Class Schedule Notes: We have a condensed class schedule: 5:00am, 6:30am, 9:00am, 12:00pm, and 4:00pm. Each class will run 2 heats of the workout, so everyone has a judge/counter. We raised the class caps to 18.

Friday Night Lights: Starting at 5pm, we’ll open up the gym for Friday Night Lights! We’ll kick off heats every 20 minutes starting at 5:20pm and going until everyone is through. For FNL there is no coach-led warm up or instruction, but there will be plenty of coaches and experienced athletes around to help out. When you show up, head to the whiteboard to sign up for a heat time, then get yourself warmed up. If you want the 5:20 heat time, we recommend getting in around 4:45. The 6:00pm heat is reserved for our “headliner heat.” This week we’re highlighting our oldest & youngest registered competitors: John C, Sikora, Mado, Steve K, Erik & Ricky, Kelsey, Zac, Reese, Quinn, and Kelyn. Even if you’re completing the workout earlier in the day, come on out to cheer everyone on!

We’re expecting a number of guests at FNL this year; some are dropping in from out of town while others are garage CrossFitters looking to do the Open in a high energy environment. If you see someone you don’t know, give them a warm ICA welcome!

Fun Fact: Friday Night Lights is free for all ICA members and guests; it does not count as a class.

Workout of the Day

EMOM for 30 minutes:

• First minute: double unders
• Second minute: Russian twists
• Third minute: bike/row (cals)

WOD Notes: You’ll start a new movement each minute, but the number of reps will be unique for each person. In the warm up/instruction you’ll perform a 20 second sprint of each movement. The number of reps you complete will be your target number for the WOD. During the actual workout, operate slightly under sprint space so you don’t burn out (it should take 25-30 seconds of movement per minute).

Community Notes: Happy birthday Coach Nikki!

Workout of the Day

Back squat 6×3 (85%)

Then 10 burpee broad jumps, each for for max distance (record longest jump)

WOD Notes: For the first part of the workout you’ll perform sets of 3 back squats “across,” meaning all at the same weight. In part 2 of the workout, the goal is to jump both feet up from the bottom of the burpee and immediately broad jump as far as possible. If that’s not an option, we’ll go over several variations (including non-jumping options)! Measure distance from your fingertips.

Community Notes: Happy birthday Michael D!

Workout of the Day

Complete 4 rounds for time of:

• 400m run
• 25 wall balls (20/14# to 10/9′)
• 7 bar muscle ups

Time cap: 20 minutes

WOD Notes: Take today as an opportunity to push yourself outside your comfort zone! Try something new – like a heavier wall ball than you usually use, or a more challenging version of the bar muscle up than you usually do. If you can Rx the wall balls and BMUs, try for unbroken! Encouraged BMU scales for today: banded BMU, jumping BMU, or a challenging pull up variation.

Community Notes: Happy birthday Jeff!

Workout of the Day

Complete 25-20-15-10-5* reps for time of:

• Calories (bike or row)
• Handstand push ups

(*Women’s Rx calories = 20-16-12-8-4, but HSPU remain 25–>5)

Time cap= 20 minutes

WOD Notes: Pick a version and number of HSPU that allows you to complete each round in approximately 3 sets. Modification options include: use an elevated target or sub another overhead pressing movement like A-frame push ups, box HSPU, or dumbbell push presses. You can also decrease the HSPU reps, for instance 20->4 by 4’s, 15->3 by 3’s, or 10->2 by 2’s!

Workout of the Day

Power clean 1-1-1-1-1-1

Then at 70% 1RM complete:

• 5×2 power cleans w/2 sec pause at 2 positions: just off the floor, above the knee

WOD Notes: Today’s a great day to set a new power clean PR!! If you know your 1RM, start around 75% and go for a new PR in set 6 or 7!

Workout of the Day

“The Baseline”

Complete for time:

• 500m row
• 40 air squats
• 30 sit ups
• 20 push ups
• 10 pull ups

Rest for remainder of 8 minutes and repeat for total of 3 rounds

WOD Notes: For most of us, the Baseline was the first workout we completed at ICA. It’s also an annual benchmark, and the last time we did it was almost exactly a year ago on Feb 19, 2022. Generally, there are two methods to attack this workout. You can let it rip on round 1, then do what you can for rounds 2 and 3, or you can go at a measured pace in round 1 and try to gradually decrease your time in rounds 2 and 3 (negative split). Either way, we’re sure to see some PRs today! Newer athletes or anyone not up to 3 full rounds may consider doing 3 half rounds (cut all reps in half) or complete only 2 full rounds. Take good notes in SugarWOD so you remember what you did for next year!

Open Notes: We’re less than a week away from the start of the Open! We’ll complete the Open WOD in all classes on 2/17, 2/24 and 3/3. While we encourage everyone to officially register for the Open (https://games.crossfit.com/open/overview), you are NOT required to register in order to attend class! These classes will feel like any other class with one difference – we’ll run 2 heats of the workout so that everyone has a counter/judge.

The Friday Night Lights, however, is not a regular class. It’s more like an Open Gym where we run heats of the workout every 20-30 minutes. (Similar to an Open Gym, it’s free!) Coaches will be available to answer questions, but it is not a coached class. Athletes will be responsible for getting themselves warmed up and ready. If you have any questions please reach out to us!!

Schedule Notes: Next Friday we will have a condensed schedule due to coach availability and Open logistics. Class times are 5:00am, 6:30am, 9:00am, 12:00pm, 4:00pm. The first 2 classes of the day are scheduled for 75 minutes just to give us some extra wiggle room! Thanks for your understanding!

Workout of the Day

AMRAP in 18 minutes of:

• 7 deadlifts (225/153#)
• 9 toes to bar
• 11 burpee box jump overs (24/20″)

WOD Notes: This workout will have an “Open” feel to it… it will also feel like a lot of burpee box jump overs! If the BBJO movement slows you down in a major way, modify the reps or height so the BBJO take approximately 1 minute per round. The deadlift should not exceed 65% of your 1 rep max.

Workout of the Day

Thruster 5-5-5-5-5

Then, complete 3 rounds for max reps of:

• 1 min wall balls (20/14# to 10/9′)
• 1 min rest

WOD Notes: In the first part of today’s workout we’ll establish a 5 rep max thruster. The bar can come from the floor or rack, athlete’s choice. The second part of the workout is wall ball skill and conditioning work. If you think you can go unbroken for all 3 one-minute intervals, challenge yourself to a heavier ball or higher target!

Workout of the Day

Complete for time:

• Run 800m
• 40 kettlebell hang cleans (20R/20L, 53/35#)
• Run 800 m
• 40 kettlebell push jerks (20R/20L, 53/35#)
• Run 800m
• 40 kettlebell hang snatches (20R/20L, 53/35#)

Time cap: 25 minutes

WOD Notes: It’s a great day to get outside for some running! If an 800m run typically takes you longer than 5 minutes, modify to 600m or 400m. If you’re unable to run for whatever reason, sub a row (800/600m) or bike (1600/1200m). Kettlebell cleans and snatches are fairly technical movements that can take some time to master. If after the warm up and instruction you’re not comfortable with these movements, modify to a dumbbell for the workout.

Workout of the Day

Complete 5 rounds of:

• 10 front squats (185/123#)
• 5-4-3-2-1 rope climbs

Time cap: 15 minutes

WOD Notes: Programming Credit: CrossFit mainpage on Feb 2, 2023. Round 1 starts with 10 front squats and 5 rope climbs. In each successive round, the rope climbs decrease by 1, but the squats stay at 10! Bars can come from the floor or a rack. The front squat weight should not exceed 70% of your 1RM, or a weight that lets you complete each round in 1-2 sets. (Big lifters are welcome to scale up today!).

Community Notes: Happy birthday Daria & Coach Karen!

Workout of the Day

Sumo deadlift 8-8-8-8-8

Then complete 5 rounds for time of:

• 15 eye-level KBS (70/53)
• 10 box jumps (24/20″)

Time cap: 8 minutes

WOD Notes: If you know your 1RM sumo deadlift, start around 55% and end around 75%. With high rep deadlifting, keeping a straight spine becomes even more important. If keeping your back straight is a struggle, we can elevate the bar until it is possible to find a good position!

Community Notes: Happy birthday Sillup!

 

Workout of the Day

AMRAP in 20 minutes of:

• 10 chest-to-bar pull-ups
• 15 push-ups
• 20 single-leg squats, alternating

After every 3 rounds:

• Run 400-m

WOD Notes: Programming Credit: CrossFit mainpage on Jan 24, 2023. This workout is based off the CrossFit benchmark, Cindy, but the movements are harder, reps are higher, and there’s a 400-m run after every 3 rounds! (Good news – these rounds will take much longer than regular Cindy, so there probably won’t be much running today…) If weather is frigid, you can sub a 500/400-m row or 1000/800-m bike.

Community Notes: Happy birthday Jenn T!

 

Workout of the Day

With a partner, complete 12 rounds (6 each) for time of:

• 50 double-unders
• 50-ft single-arm overhead lunge (50/35#)

Time cap: 25 minutes

WOD Notes: This workout was modified from CrossFit mainpage on Jan 21, 2023. Pick a DB/KB that allows you to complete 25-ft of unbroken OH lunges, then switch arms and lunge the 25-ft back. Subs for the 50 double-unders include 100 single-unders or 150 speed-step single-unders. The jumping portion should take between 30-45 seconds each round.

Workout of the Day

Push Press 1-1-1-1-1-1-1

Then using 50% of your 1RM, complete:

• 3 sets of max reps push press

Rest approximately 2 minutes between sets.

WOD Notes: Today we’re working up to a heavy 1 rep push press. Start around 70% and take small jumps, aiming for a PR in set 6 or 7.

Workout of the Day

Complete AMRAP in 4 minutes of:

• 10 power cleans (135/93#)
• 10 toes to bar

Rest 2 min

Complete AMRAP in 4 minutes of:

• 8 power cleans (155/103#)
• 8 toes to bar

Rest 2 min

Complete AMRAP in 4 minutes of:

• 6 power cleans (185/123#)
• 6 toes to bar

WOD Notes: This workout consists of 3 short AMRAPs. The weight on the barbell increases each round, but the reps of power cleans and T2B decrease. The 10 cleans in the first AMRAP should ideally be cycled in sets of 3-5 rather than dropping every rep. If you know your 1RM power clean, your weights should not exceed 65-75-85%.

Community Notes: Happy birthday Bob Brown and Nicole S!

 

 

Workout of the Day

Complete 5 rounds for time of:

• 24/18 cal row or bike
• 20 bench press (115/73#, NTE 60% 1RM)

Time cap = 20 minutes

WOD Notes: Go for a moderate pace on the row/bike so you can hang on to bigger sets on bench press. Pick a weight that allows you to complete the first set of 20 reps in 2 sets. The bench presses may start to fall apart in rounds 4 and 5… that’s expected!

Workout of the Day

Front squat 8-8-6-6-4-4

Then complete 3 rounds NFT of:

• 20 banded kneeling front squats (45/33#)
• 20 hollow rocks

WOD Notes: There’s nothing like high rep front squats to challenge your core and spike your heart rate! If you know your 1RM front squat, start around 50% of your 1RM and work up to around 85%.

Community Notes: Happy birthday Nadine!

Workout of the Day

AMRAP in 12 minutes of:

24 dumbbell snatches (50/35#)

6 burpee pull ups

Cash out: Find your max consecutive double unders.

WOD Notes: Programming Credit: CrossFit mainpage on Jan 17, 2023. For Rx, alternate hands on each rep on DB snatches, and pick a pull up bar 6″ above your reach. You can do pull ups (palms facing forward) or chin ups (palms facing back). In Part 2, you’ll have approximately 10 minutes to work on double unders. If you have extra time after finding your max consecutive DU, practice other jump rope variations, such as triple unders, crossover double unders, or DU with a heavy rope.

WOD Notes: Happy birthday Sean R!

Workout of the Day

With a partner, complete 3 rounds for time of:

• 80/60 cal row
• 80 wall balls (20/14# to 10/9′)

Time Cap: 30 minutes

WOD Notes: Work with a partner to tackle this lung and leg burner! Divide effort evenly…which may not mean dividing reps evenly! The rower is preferred over the bike today, so you can more easily swap in and out with your partner, but bike is okay as well.  One partner will work while the other rests.

Workout of the Day

Hang Power Snatch 2-2-2-2-2-2

Then AMRAP in 5 minutes of:

• 3 wall walks
• 3 power snatches (using ending weight for part 1)

WOD Notes: Today we’ll be working on the most basic version of the snatch: the hang power snatch. Our focus will be on an explosive pull and lightning fast turnover! After finding your heaviest set of 2, keep that weight on the bar for part 2 – a short AMRAP of wall walks and power snatches from the floor. Come in to get better at olympic lifting!

Community Notes: Happy birthday Michele H!

Workout of the Day

“Open 21.3”

Complete for time:

• 15 front squats (95/63#)
• 30 toes to bar
• 15 thrusters (95/63#)

Rest 1 minute

• 15 front squats (95/63#)
• 30 chest to bar pull ups
• 15 thrusters (95/63#)

Rest 1 minute

• 15 front squats (95/63#)
• 30 bar muscle ups
• 15 thrusters (95/63#)

Time cap: 15 minutes

WOD Notes: Only 3 weeks until the start of the 2023 CrossFit Open!! (If you missed our post on the Open, click here.)  Today’s WOD is an Open workout that we completed on March 26, 2021. Link back to our blog post here to read up on the movement standards and official variations. Be warned – 15 minutes is an aggressive time cap for this workout! (Most of our athletes were capped in 2021.) You can either treat it as an AMRAP (i.e., see how far you can get), or modify weights/reps to give you a better shot at completing it.

Community Notes: Happy birthday Jamie P!

Workout of the Day

EMOM for 30 minutes of:

• First minute: 10 weighted box step ups (1×50/35# KB or DB)
• Second minute: 10/8 calorie bike or row
• Third minute: 10 PVC overhead sit ups

WOD Notes: We have a long WOD for you today! The goal is to work at a high intensity for approximately 30 sec of each minute, then let your heart rate moderate during the remainder of the minute. If you’re finishing in less than 25 sec, add extra reps or weight. If you’re finishing beyond the 35s mark, reduce reps or weight. The PVC overhead sit up is a new-to-ICA movement; check out a demo here.

Workout of the Day

Deadlift 8×1 (90% 1RM), 3 second negative.  

Complete a 30 second dead hang immediately after each set.

Then complete 3 sets of 15R/15L one-arm suitcase deadlifts (KB or DB) as heavy a possible.

WOD Notes:  Deadlifts and dead hangs, what a combo! Today’s deadlifts are 8×1 “across,” meaning all 8 reps should be performed at the same weight. We recommend ~90% of your 1 rep max, but that may vary based on how you’re feeling and when you last tested your 1 rep. Pick a weight that’s challenging, but that you can deadlift with perfect technique. (No rounded backs!) Note there’s a 3 second negative on each rep.

Workout of the Day

Complete AMRAP in 18 minutes of an ascending ladder by 2’s of:

• Handstand push ups
• Box jump overs (24/20″)

WOD Notes: Round 1 of this workout is 2 HSPU and 2 BJO; round 2 is 4 HSPU + 4 BJO, round 3 is 6 + 6, etc. You continue adding 2 reps to each movement until the 18 minutes is up. There’s no doubt that the HSPU will be the limiting factor today! Pick a HSPU modification that would allow you to do at least 10 consecutive reps when fresh. Options include: HSPU to an elevated target, A-frame or regular push ups, DB push presses, or even handstand holds (5 seconds per HSPU).

Workout of the Day

2023 Nutrition Challenge Performance Test:

• Row 500/400m (or bike 1000/800m)
• 15 bar-over burpees
• 15 clean & jerks (135/93#)
• 15 bar-over burpees
• Row 500/400m (or bike 1000/800m)

WOD Notes: Today kicks off our 2023 Nutrition Challenge! For those participating in the challenge, this WOD serves as the “before” test, and we’ll complete the same workout in 28 days as the “after” test. If you haven’t committed to the nutrition challenge, you can still join in. This year’s challenge is a 28-day sugar and alcohol detox. Read up on the details here and commit to the challenge by commenting on the post!

In the 2nd part of class we’ll work on establishing our 2023 fitness goals. Try to come in with 1-5 ideas. To get you started, consider: (1) What movements/workouts hold the most meaning to you? Strict pull ups? A certain mile time? Any particular lift, such as a clean or back squat? (2) Are your goals varied enough? If they’re all weightlifting or all conditioning, consider mixing it up! (3) Are your goals reasonable to hit by the end of 2023, or are some of them longer term goals for which we can establish an intermediate goal for this year? If you are drawing a blank, don’t worry! Coaches will be available to help you brainstorm!

Workout of the Day

Back squat 2-2-2-2-2-2

Then complete (not for time):

• 30 back squat – good mornings (~40% 1RM)

WOD Notes: The main event is working up to a heavy 2 rep back squat. If you know your 1RM, start around 65-70% and work up to 90-95%. For the cash out, you can break the 30 reps into as many sets as needed.

Workout of the Day

“Fight Gone Bad”

Complete 3 rounds for max reps in 1 minute at each station:

• Wall balls
• Sumo deadlift high-pulls (75/53#)
• Box jumps (20/16″)
• Push press (75/53#)
• Row (cals)
• Rest

WOD Notes: This is one of the most famous CrossFit benchmarks, and we typically complete it once/year in the January timeframe. The workout was designed to simulate a mixed martial arts bout – five minutes of work followed by one minute of rest. It got its name from MMA fighter B.J. Penn who, after completing the workout in 2004, said it felt “like a fight gone bad.” Your score is total reps completed across all 3 rounds. Keeping true to the movement standards that were in place when the WOD was created, today’s box jumps can be completed in a dynamic style of springing up off the top of the box (no pause), as long as full hip extension is reached above the box.

 

Workout of the Day

Bench press 5-5-5-5-5

Then 10 minutes of:

• Ring muscle up practice/progressions

WOD Notes: Get jacked up; it’s bench press day! Today we’re establishing a new 5 rep max. If you know your 1RM, start around 65% and work up to around 85%. After that we’ll play around on the rings, working on the elusive ring muscle up. For most athletes we’ll stick to the low rings where we’ll practice ring MU transitions. More advanced athletes will have the opportunity to work on the high rings, either trying to get your first ring MU or challenging yourself to: non-false grip MU, strict MU, max consecutive MU, or AMRAP in 5 minutes.

Community Notes: Happy birthday Murray!

Workout of the Day

Complete 5 rounds for time of:

• 3 rope climbs
• 10 deadlifts (275/183#, NTE 70%)
• 50 double unders

Time cap: 20 minutes

WOD Notes: Each of the movements in today’s workout should take approximately 1 minute to complete. If 3 rope climbs is a tall order, consider doing partial-height rope climbs, reducing to 1 or 2 per round, or subbing hanging knees raises (5-10 reps per rope climb). The deadlifts should be able to be completed in 1-2 sets per round (5-10 reps in a row). Subs for double unders include 2x single unders, 3x speed-step single unders, or jumping jacks.

Community Notes: Happy birthday Sara K!

Workout of the Day

Complete:

• Tabata row or bike (cals)
• 1 minute rest
• Tabata air squat
• 1 minute rest
• Tabata pull up
• 1 minute rest
• Tabata push up
• 1 minute rest
• Tabata sit up

WOD Notes: Programming Credit: CrossFit main page on Jan 12, 2023. A Tabata is 20 seconds of work followed by 10 seconds of rest for 8 intervals. For this workout, your score is the least number of reps performed in any of the 8 intervals. You’ll record 5 total scores – your lowest round for each movement type. 

Community Notes: Happy birthday Damon!

Workout of the Day

1-1-1-1-1 of the complex: 1 squat clean + 1 hang squat clean + 1 thruster

Then complete NFT:

• Inversion practice (tripod headstand, crow, handstand, press-to-handstand)

WOD Notes: The main part of the workout is a barbell complex where you’ll perform 1 squat clean immediately into 1 hang squat clean immediately into 1 thruster. If you are unable to press overhead, replace the thruster with a 2nd hang squat clean. For the 2nd part of the workout, our goal is to get inverted without the assistance of a wall. An inversion is any skill where your hips are above your head. For instance, a downward dog is a simple inversion that is accessible to almost everyone! From there, you can try progressing to more challenging inversions, such as a tripod headstand, crow, handstands, or press-to-handstand. Let’s have some fun and get upside down!

Community Notes: We wanted to let everyone know that Coach Tanya has accepted a job at PECO and will be stepping down from her role as a full-time coach at ICA. She’ll continue to be on the schedule in a part time capacity; exact days and times TBD! One immediate change you’ll see is we are removing the 12:30pm class from the schedule while we re-distribute work load. We hope to add the class back in the future. Best of luck to Tanya in her new job!

Workout of the Day

Partner interval AMRAP in 20 minutes of:

• 12 traditional KB swings (70/53#)
• 12 x 10m shuttle runs

WOD Notes:  Partner 1 will complete 12 KBS and 12 shuttle runs while partner 2 rests, then switch! Can any duo complete 20 rounds in 20 minutes?

Schedule Notes: Due to the MLK holiday, we’ve cancelled the 5:00am class. All other classes are on!

Workout of the Day

Complete 5 rounds for time (but more importantly, for quality) of:

• 10 strict chin ups
• 10 bent-over rows (135/83#)
• 10 floor wipers (L+R=1)
• 10 barbell roll-outs

Time cap = 30 minutes

WOD Notes: Today’s workout is a bunch of strength-day accessory movements combined into a stand-alone workout. Although it’s technically “for time,” we’re more interested in seeing high quality movements; the time component is just to keep you moving!

Workout of the Day

Overhead squat 3-3-3-3-3

Then EOMOM for 10 min (5 rounds) of:

8 burpees + 8 overhead squats (50% 3RM)

WOD Notes: If your shoulders don’t allow you to overhead squat, sub overhead reverse lunges (2R/2L) or front squats.

Workout of the Day

On a 3 minute clock, complete:

• 16/12 cal (bike or row)
• 8 power clean (155/105#)
• Max wall balls (20/14# to 10/9′)

Rest 2 minutes and repeat for a total of 5 rounds.

WOD Notes: This is an interval-style workout with built in rest. That means, each round is a sprint! Aim to finish the row/bike and power cleans by the 2-minute mark so you have a full minute for wall balls. Modify distance/reps/weight as needed to accomplish this! (If you finish the row/bike and power cleans in less than 80 seconds, consider adding 4 cals + 2 cleans to the next round, or be okay with lots of wall balls!) Score = total number of wall balls completed.

Workout of the Day

AMRAP in 20 minutes of:

• 400m run
• Max consecutive push ups

Every time you break the push ups, run 400m.

WOD Notes: This is similar to a CrossFit benchmark, Nicole, but this workout subs push ups in place of Nicole’s pull ups. During the push ups, you can rest in a high plank, but lifting a hand or foot off the ground or resting in any other position, like a downward dog, counts as the end of the set. Continue immediately to another run and another max set of push ups. Repeat until the 20-minutes is up!

Workout of the Day

Sumo deadlift 5-5-3-3-2-2-2

Then complete 3 sets NFT of:

• 30 alternating jumping lunges (15R/15L)

WOD Notes: For the sumo deadlifts, increase weight each set working to a new 2 rep max. The reps should be “touch and go,” with a controlled negative. Start around 60-65% of your 1RM and work up to 90-95%. For the jumping lunges, if you can do the first set unbroken, try going weighted for the 2nd and 3rd sets! You can grab a plate, a sandbag, or a set of light DBs. Rest ~2 min between sets.

Community Notes: Happy birthday Jaclyn M!

Workout of the Day

AMRAP in 15 minutes of:

• 8 toes to bar
• 12 DB hang power clean & jerks (6R/6L, 50/35#)
• 36 double unders

WOD Notes: This is an Open style workout that uses movements we’ve seen in previous Open WODs. It’s an opportunity to work on a new skill (toes to bar or double unders). Try a heavier DB than you usually use, or push the intensity!

Workout of the Day

“Jackie”

• 1000m row
• 50 thrusters (45/33#)
• 30 pull ups

Time cap: 12 minutes

Then complete NFT:

• Single-leg squat practice

WOD Notes: Jackie is a benchmark workout that we complete once per year. It’s meant to be short and fast, with the fastest times in the 5-6 minute range! The thrusters are meant to be very light; use approximately 50% of your typical thruster weight. Most people use an empty barbell, either the 45#, 33#, or 15#, and try to hang on for huge sets!

Community Notes: Happy birthday Rachel F!

Workout of the Day

Push press 10-8-6-4-2-2-2

Then:

• Find your 3 rep max weighted push up

WOD Notes: Start around 50% of your 1RM and target your final set around 90-95% of your 1RM.

Workout of the Day

Complete 4 rounds, each round for time, of:

• 400m run
• 21 deadlifts (185/123#, NTE 50% 1RM)
• 21 box jumps (24/20″)

Start a new round every 6 minutes.

WOD Notes: This is an interval-style workout with built in rest. Modify the movements as needed (distance, weight, height, or reps) to target 3-4 minutes of work each round. There will be a hard cap at 4:30 each round to ensure 90s of rest.

Community Notes: Happy birthday Ashlee B!

Workout of the Day

Complete for time:

• Row 500/400m
• 75 butterly abmat sit-ups
• Row 1,000/800m
• 45 butterfly abmat sit-ups
• Row 2,000/1,600m
• 30 butterfly abmat sit-ups

Time Cap: 25 minutes

WOD Notes: This workout was adapted from the CrossFit mainpage WOD on 221121. The mainpage used GHD sit ups in place of abmat sit-ups (50/30/20); we have a couple GHDs available if anyone wants to tackle that version! If you sub a bike for the row, Rx will be 2x distance.

Schedule Notes: There will be no 5:30am class on Fri Jan 6. We apologize for the inconvenience. All other class times are on!

Workout of the Day

Front squat 6×3 (80-85%)

Then complete NFT:

• 5×5 seated box jumps

WOD Notes:  Today’s front squats don’t increase in weight each round; you should pick a weight around 80-85% of your 1RM and stay there for all 6 sets. For the seated box jumps, you’ll sit on a box that puts you at or below parallel (12″ or 16″ for most athletes), and launch from the seated position to a 2nd box. Choose a height that challenges you!

Community Notes: Happy birthday Kelly G!

Workout of the Day

Complete 4 rounds for time of:

• 60 double unders
• 10 power snatches (115/73#)
• 30 air squats
• 10 strict handstand push ups

Time Cap: 20 minutes

WOD Notes: There are a lot of reps in this workout; you’ll want to pick weights and modifications that minimize down time and allow you to keep moving! No movement should take longer than 90 seconds; most should be closer to 1 minute. Power snatches can be quick singles or short sets (3-5 reps).

Workout of the Day

Complete five 2-minute rounds, with a 2-minute rest after each round, for max reps:

• 90 seconds of burpees + 30 seconds of KB swings (53/35#)
• 75 seconds of burpees + 45 seconds of KB swings (53/35#)
• 45 seconds of burpees + 75 seconds of KB swings (53/35#)
• 60 seconds of burpees + 60 seconds of KB swings (53/35#)
• 30 seconds of burpees + 90 seconds of KB swings (53/35#)

WOD Notes: It’s only 10 minutes of work, how bad could it be!? Today’s goal is to MOVE FAST! Sprint the burpees, especially in the later rounds when the intervals are short, and hang on to the KB for large sets. You’ll log your score for each round (total burpees + KBS).

Workout of the Day

Every 2 minutes for 20 minutes, complete:

• 1 hang squat snatch

WOD Notes:  The goal today is to gradually increase in weight over the 10 sets.  You do not need to increase each round (but you can if you like).  If snatches don’t feel great for you, consider modifying to hang cleans or hang power cleans instead!  If you don’t feel comfortable enough to move weights that feel challenging, consider increasing the reps to 3 or 5 or going EMOM style!

Workout of the Day

“Hollywood”

Complete for time:

• 2000m run
• 22 wall balls (30/20# to 10/9′)
• 22 ring muscle ups
• 22 wall balls (30/20# to 10/9′)
• 22 power cleans (185/123#)
• 22 wall balls (30/20# to 10/9′)
• 2000m run

Time cap to begin 2nd run= 30 minutes

WOD Notes: This is a challenging hero WOD that we complete every year around the holidays. Choose a running (or rowing/biking) distance that takes 8 to 12 minutes to complete. Ideally the wall balls and power cleans should take less than 2 minutes per set. The muscle ups should take less than 5 minutes. In years past, the Rx women’s weight was 113#, but we upped it this year!

Community Notes: Happy birthday Michelle L!

Workout of the Day

Complete max reps in 3 minutes, then 2 minutes, then 1 minute at each station, with a 1 minute rest/transition after each movement:

• Rope climb
• Box jumps (24/20″)
• Devil’s press (2×50/35#)

WOD Notes: In larger classes, athletes will start at different stations, but everyone will work and rest at the same time. As you get further into the workout, you’ll get a longer rest-to-work ratio, so keep your intensity high! You’ll record three separate scores: the total number of rope climbs, box jumps and devil’s presses completed.

Community Notes: Happy birthday Tirzah!

Workout of the Day

Complete 9 rounds for time:

• 3 wall walks
• 9 thrusters (95/63#)

Time cap = 18 minutes

WOD Notes: This is meant to be an an “Open” style workout. In other words, SEND IT! Each set of wall walks should take 45 seconds or less – modify range of motion or reps to accomplish this. For our experienced athletes, feel free to set up tape to hold yourself to Open standards. (Totally optional.) The first line’s inner edge is 60/55″ from the wall; both hands touch this line at the start and end of each rep. Second line’s outer edge is 10″ from the wall; both hands touch this line at the top of each rep.

Community Notes: Happy birthday Sean B!

Workout of the Day

Deadlift 10-10-10-10

Then complete 4 rounds NFT of:

• 10 banded, strict, wide-grip pull ups with a 3-second negative

WOD Notes: The deadlifts today are programmed to be conventional, but you can substitute sumo deadlifts if they feel a lot better for you. For the pull ups, use a band and don’t rush the negative. Rest approximately 90 seconds between sets.

Workout of the Day

Complete for time:

• 10k bike or 5k row

Then complete 4 rounds NFT of:

• 15R/15L standing oblique crunches (50/35# KB)

WOD Notes: Programming Credit: CrossFit main page Nov 30, 2022. If anyone really prefers to run, you can sub a 5k run. Our “official” ICA 5k route map is shown here. (Leave the gym going out the JEFFERSON ST driveway. Left onto Jefferson, Left onto Bridge, Right onto Nutt Rd, Right onto Main St, Right onto Anderson (turns into Chester), Left onto Bridge, Right onto Jefferson, return to the gym via the JEFFERSON ST driveway.)

Community Notes: Happy birthday Bob K!

Workout of the Day

With a partner, one person working at a time, complete AMRAP in 20 minutes of:

• 100 double unders
• 40 alternating DB snatch (50/35#)
• 20 pull ups

WOD Notes: You’ll tackle this workout as a team of two, with one person working at a time. Divide the work any way you want! If you or your partner don’t have double unders, you can sub single unders (2x), hops over a line (2x), or speed step single unders (3x).

Schedule Notes:  The 5:30am and 6:00am are cancelled for tomorrow, Tuesday 12/27. If you plan to attend one of these early morning classes on Wednesday, Thursday or Friday, please register soon. If there is no one registered by 8pm the night before class, we will cancel so our coaches aren’t driving in for an empty room! Thank you!!

Workout of the Day

Bench press 3-3-3-3-3-3

Then EOMOM for 8 minutes:

• 6 push-ups with 9 second down & 1 second up

WOD Notes: Today we’re working up to a heavy 3 rep bench press. If you know your 1 RM bench press, start around 60-65% and end around 85-90%. For the push up cash out work, each set of 6 push ups will take 1 full minute. Rest 1 minute and repeat for 4 total sets. Feel free to add a band around your back if you want an extra challenge!

Community Notes: Happy birthday Patty W and Tina R!

 

Workout of the Day

Complete for time:

• 30 burpees

WOD Notes:  This is an at-home workout since the gym is closed today!  Thirty burpees for time is a classic CrossFit benchmark to test sprint effort conditioning.  It is possible to go sub 1 minute if you’re feeling fantastic and love burpees.  Make sure to hit full extension and get an audible clap above your head!  I can’t wait to see the SugarWOD results on this one.

Workout of the Day

“DT”

Complete 5 rounds for time of:

• 12 deadlifts (155/103#)
• 9 hang power cleans (155/103#)
• 6 jerks (155/103#)

Time cap = 12 minutes

WOD Notes: For those who have never done this workout, it’s a CrossFit hero WOD that’s known for being much harder than it looks! We complete this workout once a year as a benchmark. The most limiting part is typically the 6 jerks (shoulder to overhead). Pick a weight that you think will allow you to do 6 jerks unbroken even when tired. We will run 2 heats so you can have a counter to help get you through!

Schedule Notes: There is no 8:30am class today. Classes are at 7 (Oly), 8, 9, 9:30, and 10am. Open Gym in the North room from 7-9:30am. Drive safely ICA!

Due to the forecasted flash freeze this afternoon, ICA will close at 3:00pm. There will be no afternoon/evening classes. If you need to be on the road, please drive safely!

Workout of the Day

Complete 50-40-30-20-10 reps for time of:

• Wall balls (20/14# to 10/9′)
• Butterfly abmat sit ups

Time Cap = 20 minutes

WOD Notes: Today is a good day to turn your head off and just move! Pick a wall ball that allows you to complete sets of 10-20 when fresh.

Workout of the Day

Push press + push jerk + split jerk 1-1-1-1-1-1

Then complete NFT:

• 30 strict handstand push ups (4″ deficit)

WOD Notes: Today is a barbell complex where you’ll find the heaviest weight at which you can complete 1 push press immediately into 1 push jerk immediately into 1 split jerk. If you are new to these movements, stay lighter and work on technique. During the cash out, you’ll complete 30 strict handstand push ups, ideally to a 4″ deficit or select a target that’s lower than you’re used to. If you’re not comfortable going upside down, you can sub 30 heavy dumbbell strict presses.

Community Notes: Happy birthday Anne Lise!

Workout of the Day

EMOM for 24 minutes:

1) 3 squat cleans (75% 1RM)

2) 6 bar-facing burpees

3) 12/9 calorie bike or row

WOD Notes: At the top of each minute you’ll complete one of the listed movements, then rest for the remainder of the minute. Especially in the beginning of the workout, you should be working for ~30 seconds and then resting for ~30 seconds. (If it’s much shorter or much longer, modify reps accordingly!)

Community Notes: Happy birthday Alison K!

Workout of the Day

Complete for time, partition any way:

• 1600 m run
• 100 toes to bar

Time Cap: 20 minutes

WOD Notes: Programming Credit: CrossFit mainpage on Dec 16, 2022. Today you can divide the run and toes to bar (T2B) any way you’d like! For example, keep it simple with 4 rounds of 400m run & 25 T2B. Or if you prefer shorter rounds, try for 8 rounds of 12 T2B & 200-m run with a “bonus” 4 T2B at the end. Be creative and pick a rep scheme that calls out to you!

Workout of the Day

Back squat 5-5-5-5-5

Then complete 30 yards of each of the following banded walks:

• Lateral walk left
• Lateral walk right
• Monster walk forward
• Monster walk backward

WOD Notes:  Aim to start your first set of back squats around 60-65% and your final set around 80-85%.

Community Notes: Happy birthday Jason B!

Workout of the Day

Complete 4 rounds for time:

• 20/15 cal row or bike
• 15 power snatch (95/63#)
• 3 rope climbs

Time cap: 20 minutes

WOD Notes: Pick a weight on power snatches where you can hit sets of 5-15. Singles are discouraged. The rope climbs should take 60-90 seconds each round. If rope climbs aren’t in your aresenal, sub 15 strict pull ups.

Community Notes: Happy birthday Rob R and Julie G!

Workout of the Day

“12 Days of ICA”

Day 1 = 1 x 200m run

Day 2 = 2 deadlifts (225/155#)

Day 3 = 3 box jumps (30/24″)

Day 4 = 4 push ups (men clapping)

Day 5 = 5 second L-sit hold

Day 6 = 6 wallballs (20/14# to 10/9′)

Day 7 = 7 KB swings (53/35#)

Day 8 = 8 KB SDHP (53/35#)

Day 9 = 9 burpees

Day 10 = 10 walking lunges

Day 11 = 11 knees to elbows

Day 12 = 12 keg ground to overhead (105/75#)

WOD Notes:

1. You do the workout like you sing the song. Round 1 you do Day 1 (200m run). Round 2 is Day 2 + Day 1 (2 deadlifts + 200m run). Round 3 is 3 box jumps + 2 deadlifts + 200m run… etc.
2. The time you signed up for is the time when your heat kicks off! Please show up 20-30 minutes beforehand to warm up in the North Room. There is no group warm up, but a coach will be available to help you get ready and answer any questions you may have.
3. The gym will open at 6:00am and close at 11:00am.
4. Similar to the Firebird, the gym will be set up in stations, and everyone will share equipment.
5. If you’re not up for an hour-long WOD, you can scale by only doing rounds that start with an even number. Once you start a round you still complete ALL movements in that round… This effectively cuts the workout in half but still allows you to complete each station.
6. Wear your most festive holiday outfits and ugly sweaters!!!!

Community Notes:  Happy birthday Celeste!

Workout of the Day

Power clean 3-3-3-3-3-3

Then find your max distance broad jump for each of the following:

• Two leg
• Right leg only
• Left leg only

WOD Notes: For the power cleans, focus on the catch position: feet no wider than shoulder width and hips back over heels. The 3 reps don’t have to be touch-and-go; you can drop each rep, but immediately set up and power clean again. Try to complete all 3 reps in less than 15 seconds. For the broad jumps, take 3-5 attempts to find your max distance of each variation. If your joints don’t allow you to jump, complete 20 glute bridges of each variation: (1) two legs, (2) right leg only, (3) left leg only, (4) two legs.

Community Notes: Happy birthday Tim F!

Winter weather update – Due to coach availability, the 5:30am & 12:30pm classes are cancelled for Thursday 12/14. All other classes are ON.

Workout of the Day

Complete 3 rounds for time of:

• 20 handstand push ups
• 40 sit ups
• 60 air squats

WOD Notes: Each movement should take 2 minutes or less. Subs for the HSPU include dumbbell presses, handstand holds, A-frame push ups, or let your coach know if you have another modification you like! Rx athletes who are feeling extra spicy may want to scale up a movement or two…for instance, try strict HSPU, GHD sit ups, or single-leg squats.

Community Notes:  Happy birthday Brittany V!

Weather Note: The forecast is calling for potential freezing rain tomorrow in the 5-10am timeframe. We anticipate opening the gym on time. Update: We plan to hold the “even hour” morning classes as scheduled (5, 6, 7am). However, the 5:30am class is cancelled. As a general rule, whenever there is adverse weather please check Wellness Living before driving in to verify that classes are on! If we cancel a class that you signed up for, you’ll get an email from Wellness Living. We’ll also post to the blog. Although we try to remain open for classes whenever possible, the safety of our coaches and athletes is paramount. If you’re unsure whether you can drive in safely, please stay home. We will generally waive late cancel fees when it is due to weather related challenges. One last thing – Remember that we post an at-home version of every Daily WOD to SugarWOD! So you can get your ICA WOD fix, even when the gym is closed! All you need is a single dumbbell or kettlebell. Remember to post your results to SugarWOD so we can stay connected from afar! Ready or not, winter is here!

Workout of the Day

Complete 5 rounds, each for time, of:

• 35 double unders
• 15 burpee box jumps (24/20″)
• 35 double unders

Start a new round every 4 minutes.

WOD Notes: Today we’re staying light and ramping up your heart rate with lots of jump rope, burpees, and box jumps! Each round should take less than 2 1/2 minutes to ensure adequate rest. Come join us for a mid-week sweatfest!

Community Notes: Happy birthday JZ (Zalocha)!

 

Workout of the Day

Overhead squat 5-5-5-5-5

Then snatch balance 5×5 (~50% 5RM OHS)

WOD Notes: In the first part of the workout we’ll find your heaviest 5 rep overhead squat. If overhead squats don’t feel good for you, you can swap to front squats or stay light and complete 5 reps EMOM. For the second part of the workout we’re focusing on a quick drop under the bar. No need to go super heavy; focus on technique and speed!

Community Notes: Happy birthday Lacey!

Workout of the Day

Complete for time:

• 500/400m row or 1000/800m bike
• 30 bench presses (approx 60-65%)
• 1000/800m row or 2000/1600m bike
• 20 bench presses
• 1500/1200m row or 3000/2400m bike
• 10 bench presses

Time Cap: 25 minutes

WOD Notes: Picking the right bench press weight is key today! The round of 30 should take 3-4 sets to complete. If you can do it in 2 sets, add weight! If you need more than 4 sets, take some weight off for rounds 2 & 3. For the row, try to keep the same pace for all 3 rounds. Whatever pace you want to hit for the 1500/1200m round, start there for the first 2 rounds, then hang on for the 3rd!

Community Notes: Happy birthday Dana!

Workout of the Day

With a partner, complete 16 rounds (8 each) for time of:

• 10 DB thrusters (2×50/35#)
• 50 yd farmer carry (50/35#)

WOD Notes: In this workout, partners take turns completing 1 full round. Pick DBs that allow you to do all 10 thrusters unbroken for most – if not all – of the workout. (The prescribed weight is really heavy! ) The 50 yd farmer carry is 1 lap around the gym.

Workout of the Day

Sumo deadlift 3-3-3-3-3-3

Then complete 3 rounds NFT of:

• 30 crossover single unders
• 30 glute bridges

WOD Notes: Aim to start your first set of sumo deadlifts around 65% of your 1RM and build from there. If you’re feeling good, you should end around 90% of your training 1 rep max.

Workout of the Day

Complete AMRAP in 15 minutes:

• 5 bar muscle ups
• 3 squat snatches (185/123#)

WOD Notes: Today’s AMRAP calls for two very high skill movements. If you’re still working toward BMUs, you can sub jumping BMU, pull ups (2x), or MU transitions on the low rings. Subs for squat snatches include power snatches or a clean variation. If you do a “power” version of the snatch or clean today, add 10 air squats per round!

Schedule Notes: We’ll hold our annual “12 Days of ICA” WOD on Saturday, Dec 17! After 2 years of running this workout outside in the parking lot, we’re excited to move it back inside and do the OG version of the WOD. Similar to the Firebird, we’ll kick off heats every 30 minutes from 7:00am – 10:00am. When you sign up for a heat time, that is the time you START the workout. Please arrive 20-30 minutes before your heat time to warm up! *This class is free for all members (will not count toward your monthly totals)!*

Workout of the Day

Complete 3 rounds for time of:

• 400m run
• 30 med ball cleans (20/14#)
• 30 alternating v-ups (15R/15L)

Time cap: 20 minutes

WOD Notes: Today’s workout is meant to be light and fast. Turn your brain off and go! Check out a video demo of an alternating v-up here.

Workout of the Day

Shoulder press 10-10-10-10-10

Then 20 inverted burpees (for quality, not for time)

WOD Notes: Check out a video demo of an inverted burpee here. To scale this movement, your coach will help you find the most similar range of motion, hopefully with some element of going from a supine position (lying on your back), to standing back up, and bearing some weight on your hands.

Community Notes: Happy birthday Megan V and Jose!

Workout of the Day

Complete for time:  

1000/800m row

Then 3 rounds of:

• 25 box jumps (24/20″)
• 15 deadlifts (205/133#, NTE 55%)

1000/800m bike

Time Cap: 20 minutes

WOD Notes: You can decide with your neighbor who wants to row first and who wants to bike first, but each person should start with one and end with the other! The deadlifts are moderately heavy, but something you can do in 1-2 sets each round. As prescribed, this workout calls for conventional deadlifts, but you can swap to sumo if they feel better for you!

Community Notes:  Congratulations to the following 17 athletes for completing all 12 ROWvember workouts. Who knows…we may just have to do “Bay” with how strong of a turnout we had for this ROWvember! What is “Bay”? It’s simple. Bike May. Some nifty stickers have been ordered and will be delivered upon arrival!”

Workout of the Day

On a 15 minute clock, complete 21-15-9 reps for time of:

• Push jerks (155/103#)
• Chest-to-bar pull ups

Then in the remainder of 15 minutes, complete AMRAP of:

• 5 clean and jerks (155/103#)
• 30 second plank hold

WOD Notes: Today’s workout is from the CrossFit main page on 221025. It will leave your arms and shoulders feeling like jello! Choose a weight for the push jerks that allows you to break each round into no more than 3 sets (i.e., 7/7/7 for the 21, 5/5/5 for the 15, 3/3/3 for the 9). The 2nd part of the workout is bonus work (not from the CF main page!) and should be tackled at a more moderate pace. You can keep track of rounds completed…or just move!

Workout of the Day

Front squat 1-1-1-1-1-1-1

Then 400m run time trial (2 attempts)

WOD Notes: When going for a 1 rep front squat, aim to start your first set around 70% of your 1 RM and build over the 7 sets. If you’re approaching a new PR, take small jumps and make your form pristine!

Community Notes: Happy birthday Andrew Ch and Gretchen!

Workout of the Day

Complete AMRAP in 20 minutes of:

• 100 speed step single unders
• 30 Russian KB swings (53/35#)
• 20 seated leg raises over KB

WOD Notes: Today’s workout incorporates two newer movements: speed step single unders and seated leg raises. We first introduced speed step single unders  last month as a great scaling option for double unders (1 double under = 2 single unders = 3 speed step single unders). Today, Rx calls for the speed step SU! The seated leg raises are a challenging ab exercise; check out a demo here. Come in for 20 minutes of hard work and new skill acquisition!

Workout of the Day

Complete 3 rounds, each for time:

• 40 wall balls (20/14# to 10/9′)
• 30 box jump overs (24/20″)
• 20 burpees

Start a new round every 8 minutes.

WOD Notes: Today is an interval style workout with built-in rest. You’ll complete 1 round then rest until the clock hits 8:00. There is a hard cap at 6:00 each round, but the faster you go, the more rest you’ll get!

Community Notes: Happy birthday Frank W!

Workout of the Day

Power snatch 3-3-3-3-3-3

Then complete for time:

• 100 KB hang muscle snatches (53/35#)

Time cap: 8 minutes

WOD Notes: The power snatches can be touch-and-go or quick singles. The second portion (KB snatches) is actually a test for some KB certifications. Candidates must complete the 100 snatches in 5 minutes or less. Compare to June 19, 2020 or March 19, 2019.