Daily WOD – Sep 23, 2015
Complete for time in any order: 300 double unders 100 sumo deadlifts (40% 1RM) WOD Notes: You can tackle this workout in any order you like. Break it into 10 rounds of 30 and 10…
Daily WOD – Sep 22, 2015
Bench Press 8x1 (reverse banded, 100%) Then 5x10 floor presses and floor wipers (50% 1RM) WOD Notes: Similar to the reverse banded squats last week you should be using thin bands (MF or MM) and…
Daily WOD – Sep 21, 2015
"Fall 2015 Nutrition Challenge Performance Test" WOD 1: With a 4 minute running clock, run 400m then complete max burpees WOD 2: Immediately following the 4 minutes complete an 800m run for time Rest/recover then…
Football WOD – Sep 20, 2015
Complete 5 rounds for time of: 2 rope climbs 4 front squats (185/115#) 2 push presses (185/115#) 4 thrusters (185/115#) Rest 60 seconds after each round. WOD Notes: Today's workout has some heavy shoulder to…
Daily WOD – Sep 19, 2015
In teams of 2, complete for time: 30 clean and jerks (135/95#) 150 wall balls (20/14# to 10/9') 30 clean and jerks (135/95#) WOD Notes: The movements must be completed in order. Partners do not…
Daily WOD – Sep 18, 2015
Reverse banded front squat (6x1, 100%) then 5x5 weighted push ups WOD Notes: The reverse banded front squat means the band will be hung from above and provide the most assistance at the bottom of…
Make Up Day – Sep 17, 2015
Come in between 4:30 and 6:30 to make up one of the last 6 workouts. This week the choices are: 800m run, 10 DB power snatches (70/50#), 600m run, 20 DB power snatches, 400m run,…
October Competition
As many of you know ICA is helping to run the Xtreme Top Box Competition at Reeves Park in downtown Phoenixville on October 10th and 11th. I recently found out we will need 30 judges…
Daily WOD – Sep 16, 2015
Snatch Pull 5x2 Then Power Snatch 1-1-1-1-1 WOD Notes: The goal on the snatch pull is to hit the first (deadlift) and second (hip extension) pulls of the snatch without ever going overhead. There needs…
Daily WOD – Sep 15, 2015
"The Zoo" Complete 3 rounds for time of: 10 back squats (225/135#) 400m run 10 strict pull ups 20 burpees WOD Notes: This is Phil's last week as a regular at ICA! He is getting…