Daily WOD – Dec 19, 2015
“ICA’s 12 Days of Christmas” Day 1 = 1 run (200m) Day 2 = 2 deadlifts (225/155#) Day 3 = 3 box jumps (30/24″) Day 4 = 4 push ups (clapping for guys) Day 5…
Daily WOD – Dec 18, 2015
Box Squat 6x3 (80%) Then 25 weighted step ups NFT Community Notes: Happy Birthday Sara P!
Make Up Day – Dec 17, 2015
Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are: Power Clean 8x2 (80%) then 3x8R/8L DB muscle snatch Teams of 4 complete 5k run,…
Daily WOD – Dec 16, 2015
"Cindy" AMRAP in 20 minutes of: 5 pull ups 10 push ups 15 squats WOD Notes: Usually the limiting factor in Cindy is the push up or pull up portion. Feel free to change the…
Daily WOD – Dec 15, 2015
Banded Bench Press 9x3 (30 to 40% 1RM) Immediately after your group is done 9x3, load the bar to 50% 1RM and complete max consecutive reps Then 5x5 barbell row (50% 1RM bench press) WOD…
Daily WOD – Dec 14, 2015
EMOM for 12 minutes of: 30 double unders 5 front squats (135/95#) WOD Notes: EMOM stands for every minute on the minute which means you'll have one minute to complete the two movements. If you…
Daily WOD – Dec 13, 2015
Complete 5 rounds for time of: 5 power snatches (135/85#) 10 KB step ups (53/35# to 24/20") 15 push ups WOD Notes: Check out the post on CrossFit Football from 151203.
Daily WOD – Dec 12, 2015
"Black Out Day" Teams of 4 complete a 5K run and as many box jumps and pull ups as possible. WOD Notes: Teams of 4, bring your running shoes!
Daily WOD – Dec 11, 2015
Power Clean 8x2 (80% 1RM) Then 3x8R/8L DB Muscle Snatch
Make Up Day – Dec 10, 2015
Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are: Complete for time: 800m run, 30 clean and jerks (70% 1RM), 800m run Bench Press…