Daily WOD – Feb 24, 2016
Cluster 1-1-1-1-1-1-1 Then 15 min muscle up practice WOD Notes: A cluster is a full clean immediately into a thruster. If a full clean is not an option we can always do a power clean…
Daily WOD – Feb 23, 2016
EMOM for 15 minutes of: 5 deadlifts (225/155 NTE 60%) 5 bar over burpees
Daily WOD – Feb 22, 2016
"Helen" 3 rounds for time of: 400m run 21 KB swings (53/35#) 12 pull ups WOD Notes: This workout is one of the original benchmarks of CrossFit. It is designed to be an all out…
Football WOD – Feb 21, 2016
Complete 6 rounds for time of: 12 barbell lunges (6R/6L, 155/105#) 9 pull ups 6 handstand push ups Sprint 100m WOD Notes: Compare to CFFB WOD 160213. For the barbell lunges, the bar should be…
Daily WOD – Feb 20, 2016
Find a 1 rep max for the following complex: clean split jerk hang clean split jerk Then EMOM for 7 minutes of: 3 hang cleans (80% of complex weight) WOD Notes: For many athletes, the…
Daily WOD – Feb 19, 2016
AMRAP in 11 minutes of: 5 chest to bar pull ups 10 power snatches (95/65#) 20 double unders WOD Notes: Today (aside from being a sweet metcon) is a great way to practice for the Open WOD to…
Make Up Day – Feb 18, 2016
Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are: Bench Press 2-2-2-2-2 then 5x10 hang snatch high pulls Valentine's WOD - 50 reps of…
Daily WOD – Feb 17, 2016
Complete the following 15 minute stations: row for max meters prowler push intervals 50 push ups and 50 sit ups WOD Notes: There is much work to be done today! The order in which you…
Daily WOD – Feb 16, 2016
34 burpees for time Then Deadlift 5x5 (80% 1RM) Then 50 yds banded lateral walks and 50 banded good mornings NFT Community Notes: Happy Birthday to the founder of ICA! Love you Nik!
Daily WOD – Feb 15, 2016
Complete 5 rounds for time of: 20 box jumps (24/20") 15 thrusters (95/65#) 2 rope climbs WOD Notes: This workout can turn into a pretty long one simply based on your comfort with box jumps. Make…