Football WOD – Apr 24, 2016
Complete 5 rounds of: 30 seconds sledge hammer swings 30 seconds rest 30 seconds lateral skier hops (20/16") 30 seconds rest 30 seconds toes to bar 30 seconds rest WOD Notes: You can alternate the…
Daily WOD – Apr 23, 2016
Blackout Day #5 "Partner Kalsu" 100 thrusters (135/95#) 5 burpees to start each minute. WOD Notes: Partners may split up the thrusters any way they like with only one person working at a time. Both…
Daily WOD – Apr 22, 2016
Black Out Day #4 Sumo Deadlift 1-1-1-1-1-1 Then 5x10 glute bridges Swim Notes: The swim WOD this Sunday is a great way to experience a CrossFit workout with a twist. In the past the workout…
Make Up Day – 2016
Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are: "Kelly" 5 rounds for time of 400m run, 30 box jumps (24/20"), 30 wallballs (20/14#…
Daily WOD – Apr 20, 2016
Black Out Day #3 Bench Press 8x3 (80%) Then 30-20-10 reps of floor presses and floor wipers (50% 3 rep) WOD Hints: What a good day! Schedule Notes: Remember the ICA swim WOD will be…
Daily WOD – Apr 19, 2016
Black Out Day #2 3 rounds for time of: 10 muscle ups 20 burpees 10 cleans (155/105#) WOD Hint: It's probably Fran. If you have lifters (shoes) bring them in!
Daily WOD – Apr 18, 2016
Run 5k. Good news! It's blackout week at ICA. This is a week of showing up to the gym without knowing what is coming until you walk through the door. Get ready! COmpare to 150429.…
Football WOD – Apr 17, 2016
Complete a round every 2 minutes for 6 rounds: 4 deadlifts (315/205# NTE 80%) 8 lateral slam balls (40/30#) 16 double unders WOD Notes: Each round is supposed to be a full sprint! Make sure…
Daily WOD – Apr 16, 2016
Hang Snatch 1-1-1-1-1-1 Then 5x10 hang snatch high pulls (50% 1RM hang snatch) WOD Notes: The snatch work today is designed to get you into a solid position with the bar just above the knee and…
Daily WOD – Apr 15, 2016
"Kelly" Complete 5 rounds for time of: 400m run 30 box jumps (24/20") 30 wallballs (20/14# to 10/9') WOD Notes: This is a benchmark WOD, and it’s a long one! The fastest athletes can finish this…