Daily WOD – Sep 14, 2015
AMRAP in 10 minutes of: 10 KB swings (53/35#) 10 box jumps (24/20") 10 toes to bar WOD Notes: The toes to bar in this workout will likely be the hardest component. Make sure that…
Football WOD – Sep 13, 2015
AMRAP in 15 minutes of: 5 hang power cleans (185/115#) 7 ring rows 9 box jumps (24/20")
Daily WOD – Sep 12, 2015
Push Press 6x2 (90%) Then 10 hip pull overs NFT WOD Notes: The hip pull over is a movement similar to the "skin the cats" but done on a pull up bar. Scales are skin…
Daily WOD – Sep 11, 2015
Complete for time: 800m run 30 DB power snatches (70/50#, alternating hands) 600m run 20 DB power snatches (70/50#) 400m run 10 DB power snatches (70/50#) Community Notes: Happy Birthday OMC!! WOD Notes: Choose a dumbell…
Make Up Day – Sep 10, 2015
Join us between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are: Box squat 6x1 (90-95% 1RM) then 50 evil wheels NFT AMRAP in 15 minutes of: 10…
Daily WOD – Sep 9, 2015
Complete the following not for time: 200m farmer's carry (AHAP) 5 legless rope climbs 50 Russian twists (25/15#, 2 touches = 1 rep) 25R/25L DB weighted step ups 100 push ups (advanced: ring push ups)…
Daily WOD – Sep 8, 2015
Rack Pull 1-1-1-1-1-1-1 (+7" or two 45s) Then 5x5 good mornings (30 to 40% 1RM rack pull) WOD Notes: The rack pull is a great way to train your body to support larger weights than…
Open Gym – Sep 7, 2015
On Labor Day (Monday 9/7), ICA will host an Open Gym from 8:00 to 11:00 a.m, in lieu of regularly scheduled classes. At an Open Gym, you can work on ANYTHING you want. If you are looking for…
Football WOD – Sep 6, 2015
Complete 5 rounds for time of: 2 rope climbs 8 back squats (225/135#) 9 handstand push ups WOD Notes: Back squats should come from the floor. Anyone who cannot get the weight overhead and onto…
Daily WOD – Sep 5, 2015
AMRAP in 15 minutes of: 10 push presses (135/95#) 20 pull ups 50 double unders