Daily WOD – Jul 6, 2015
For time, complete 4 intervals of: 800 meter run Rest approximately 3 to 5 min between rounds WOD Notes: No cherry picking!! If your first reaction to this workout was, "um, no thanks..." it probably means…
Football WOD – Jul 5, 2015
Complete 6 rounds for time: 5 hang power clean (185/115) 50 yd sprint * Rest 60 seconds between rounds WOD Notes: Compare to CFFB wod 150625.
Daily WOD – Jul 4, 2015
Push Press 10x5 (60-70%) Complete 10 push ups after each set. Community Notes: Happy Birthday Stuart!! Happy 4th of July!
Daily WOD – Jul 3, 2015
Teams of 3 complete: 5k run 300 wallballs (20/14# to 10/9') 200 ring rows WOD Notes: This is a long team metcon; likely in the 30+ minute range. You can break this workout up any…
Make Up Day – Jul 2, 2015
Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are: "Olympic Total" - Snatch 1-1-1-1 then clean and jerk 1-1-1-1 Complete for time: 50 burpees,…
31 Heroes & 4th Anniversary Celebration!
On Saturday August 1, we’re celebrating ICA’s 4th anniversary!! For the 5th year in a row, we’ll run the 31 Heroes WOD in honor of the 31 Americans killed in action in Afghanistan on August 6, 2011.…
Daily WOD – Jul 1, 2015
Complete 10-9-8-7-6-5-4-3-2-1 reps for time of: back squats (60% 1RM) chest to bar pull ups WOD Notes: This workout is a HEAVY metcon. Ideally the back squats will be taken from the floor. People with…
Daily WOD – Jun 30, 2015
AMRAP in 11 minutes of: 10 single arm KB thrusters (53/35#, 5R/5L) 20 KB swings (53/35#) 30 double unders WOD Notes: This is going to be a hard breathing metcon right out of the gates. …
Daily WOD – Jun 29, 2015
Sumo Deadlift 1-1-1-1-1-1 Then 5x5 glute hamstring raises WOD Notes: This concludes our month of maxing out. Get heavy and keep it pretty! Compare to 150209.
Football WOD – Jun 28, 2015
Complete 5 rounds for time of: 7 back squats (bodyweight NTE 70% 1RM) 7 burpee box jumps (20/16") Then 50 evil wheels NFT WOD Notes: Compare to CrossFit Football on 150620. Note we have dropped the…