Football WOD – Aug 23, 2015
AMRAP in 8 minutes of: 3 power snatches (135/95#) 5 handstand push ups 7 box jumps (24/20") WOD Notes: If you came in on Saturday, be cautious as both workouts (Saturday and Sunday) are shoulder…
Daily WOD – Aug 22, 2015
5 rounds for time of: 10 left arm DB push presses 5 left leg box jumps 10 right arm DB push presses 5 right leg box jumps Then death by strict pull ups WOD Notes: There…
Daily WOD – Aug 21, 2015
Front Squat 6x2 (80-85%, 2 second pause at the bottom) Then Max consecutive front squats at 70% 1RM
Make Up Day – Aug 20, 2015
Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are: PI AMRAP in 12 minutes of 9 KBS (53/35#), 7 box jumps (24/20"), 5 burpees…
Daily WOD – Aug 19, 2015
"Elizabeth" 21-15-9 reps for time of: cleans (135/95#) ring dips
Daily WOD – Aug 18, 2015
Deadlift 6x2 (85-90%) then atlas stone work Schedule Notes: We have received a couple requests for more noon classes and wanted to take a poll on the blog. We can't guarantee we'd add them but…
Daily WOD – Aug 17, 2015
Complete 10 rounds for time of: 10 wallballs (20/14# to 10/9') 30 double unders WOD Notes: Rx today means unbroken on wallballs and double unders! Community Notes: Happy Birthday Phil and James!!
Football WOD – Aug 16, 2015
"Fight Gone Worse" 3 rounds of 1 minute at each of the following stations: DB thrusters (50/30#) Power clean (135/95#) Box jumps (20/16") Push press (95/65#) Row for calories Rest 1 minute after each round.…
Daily WOD – Aug 15, 2015
Snatch Balance 1-1-1-1-1 then Snatch 6x2 (80% 1RM) WOD Notes: Today we'll work on the most complicated/technical lift in CrossFit - the snatch. If you're new to ICA, or if you have shoulder problems of…
Daily WOD – Aug 14, 2015
Partner Interval AMRAP in 12 minutes of: 9 KB swings (53/35#) 7 box jumps (24/20") 5 burpees Community Notes: Happy Birthday Fenn!!