Daily WOD – May 4, 2016
Tabata: pull ups Russian twists (25/15#) wallballs (20/14# to 10/9') row (1 cal = 1 rep) WOD Notes: The Tabata rep scheme means you will complete 8 rounds of 20 seconds of work immediately followed…
Daily WOD – May 3, 2016
Deadlift 10-10-10 Then 5x40 yd prowler push Community Notes: Happy Birthday Laurie!
Daily WOD – May 2, 2016
Complete 6 rounds for time of: 15 box jumps (24/20") 5 power clean and jerks (135/95# NTE 70%)
Football WOD – May 1, 2016
10-9-8-7-6-5-4-3-2-1 reps for time of: Chin up Front squat (bodyweight, NTE 60% 1RM) Ball slam (40/30#) WOD Notes: Compare to CFFB WOD 160429. Chin ups should be strict, with full extension at the bottom. Front…
Daily WOD – Apr 30, 2016
Max height box jump Then Back Squat 1-1-1-1-1-1 CMC Notes: Several ICAers are entering the Civilian Military Combine on Sept 10 in Brooklyn. The CMC is large obstacle race that starts with a CrossFit style workout. …
Daily WOD – Apr 29, 2016
Complete 10 rounds for time of: 3 Rt/Lt Turkish get ups (53/35#) 1 rope climb Community Notes: Happy Birthday Joe S!
Make Up Day – Apr 28, 2016
Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are: Sumo Deadlift 1-1-1-1-1-1 then 5x10 glute bridges "Partner Kalsu" - 100 thrusters (135/95#), complete 5…
Daily WOD – Apr 27, 2016
Complete a movement every minute for 15 minute of: 12 x 10 yd shuttle run 5 power snatches (135/85#) 15 tuck ups WOD Notes: In this workout, you will start by completing one of the…
Daily WOD – Apr 26, 2016
AMRAP in 12 minutes of: 5 pull ups 10 push ups 25 double unders WOD Notes: Anyone feeling particularly awesome today can go for 5 HSPU instead of 10 push ups.
Daily WOD – Apr 25, 2016
Clean 1-1-1-1-1 Then 10 stones to shoulder WOD Notes: Compare the clean to 151001. Community Notes: Happy Birthday Kim D!