Football WOD – Mar 22, 2015
Complete 10, 8, 6, 4, 2 reps for time of: Power cleans (75% 1RM) After each set of cleans perform a 50 yard Farmer's Walk AHAP. WOD Notes: AHAP = As Heavy As Possible. Farmer's walks…
Daily WOD – Mar 21, 2015
Banded Box Squat 6x4 (60/30%) Then 5x5 barbell good mornings (30% 1 RM)
Daily WOD – Mar 20, 2015
"15.4" AMRAP in 8 minutes of handstand push ups and power cleans (185/125#) in the following rep scheme: 3-3 6-3 9-3 (tie break time) 12-6 15-6 18-6 (tie break time) 21-9 etc. WOD Notes: Teen Rx…
Make Up Day – Mar 20, 2015
Come in tonight between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are: "15.3" AMRAP in 14 minutes of 7 muscle ups, 50 wallballs (20/14# to 10/9'),…
Daily WOD – Mar 18, 2015
Front Squat 8-8-8 Then 10 minutes of pistol practice
Daily WOD – Mar 17, 2015
Complete 21-18-15-12-9-6-3 reps for time of: Russian KB swings (70/53#) box jumps (24/20")
Daily WOD – Mar 16, 2015
Complete 20 rounds for time of: 1 power clean (225/135# NTE 90%) 3 handstand push ups 5 slam balls (40/30#) WOD Notes: There will be a 25 minute time cap on this workout.
Football WOD – Mar 15, 2015
AMRAP in 15 minutes of: 1 rope climb 5 push presses (70% bodyweight) 5 burpee box jump overs (20/16") Community Notes: Happy birthday Alex!! (Our apologies for the late post!) ICA kids: The first class…
Daily WOD – Mar 14, 2015
Rack Pull 6x6 (2x60%, 2x70%, 2x80% off 7") Then 100 hollow rocks NFT WOD Notes: GET STRONG! Apparel Notes: Today is the last day to get your name on the order sheet on the door…
Open WOD – Mar 13, 2015
"15.3" AMRAP in 14 minutes of: 7 muscle ups 50 wallballs (20# to 10' / 14# to 9') 100 double unders Scaled 50 wallballs (20 to 9' and 10# to 9') 200 single unders WOD…