Daily WOD – May 9, 2015
Bench Press 6x2 (90%, 1 board press) Then 4x max consecutive strict pull ups WOD Notes: A 1 board press means you place a 2x4 on your chest which eliminates the bottom inch and a…
Daily WOD – May 8, 2015
Complete 10-8-6-4-2 reps for time of: front squats (225/135# NTE 75%) burpee box jumps (24/20") Complete 1 rope climb after each round. WOD Notes: This is a challenging but short triplet. You should be choosing…
Make Up Day – May 7, 2015
Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are: Hang Snatch 8x1 (80, 85, 90, 95%) then 5 minutes of plank holds Any and…
Daily WOD – May 6, 2015
Complete 3 rounds for time of: 400m run 30 push ups 20 hang power cleans (135/95#)
Daily WOD – May 5, 2015
Complete for time: 10R/10L KB snatches (53/35#) 20 wallballs (20/14# to 10/9') 20 pull ups 20 thrusters (45/35#) Repeat for a total of 3 rounds with ample rest between each round. Summer Teen Program: For…
Daily WOD – May 4, 2015
Box Squat 8x1 (95%) Then 5 x 100m sprint
Football WOD – May 3, 2015
AMRAP in 5 minutes of: 5 push presses (185/115#) 7 chest to bar pull ups Rest 3 minutes AMRAP in 5 minutes of: 4 broad jumps 6 hang power cleans (185/115#) WOD Notes: The broad…
Battle for the Iron Phoenix!
It's game day! GET JACKED UP!!!! Tentative Schedule: 8:30 - Athletes should be present so we can go over standards for the 4 primary workouts. (The Final Event will be covered right before it begins.) Anyone…
Daily WOD – May 1, 2015
Hang Snatch 8x1 (80/85/90/95%) Then 5 minutes of plank holds Note: ICA will be the sole CrossFit sponsor of a large team competition coming to Reeves Park in October! The event is called the Extreme Top…
Make Up Day – Apr 30, 2015
Come in between 4:30 and 7:30 tonight to make up one of the last 6 workouts. This week the choices are: "Inverse Kalsu" - 100 burpees for time with 5 thrusters (135/95#) at the start…