Daily WOD – Jan 9, 2014
Sumo Deadlift 5x2 (90%) Then 30 drop box jumps (high box)
Make Up Day – Jan 8, 2014
Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are: Tabata: DB power snatches (50/30#), tuck ups, KB SDHP (53/35#), jumping lunges Bench Press 10x1…
Daily WOD – Jan 7, 2014
"Cindy" AMRAP in 20 minutes of: 5 pull ups 10 push ups 15 squats WOD Notes: Compare to 130719.
Daily WOD – Jan 6, 2014
Clean 8x1 (2 sets each at 80, 85, 90, 95%) Then 30 ring rows WOD Notes: Make the ring rows as challenging as possible. Elevate the feet, complete an isometric hold at the top of…
January Schedule & Events
Mark your calendars for these important upcoming dates! Thurs, Jan 8 - Stretching and Mobility (MOGA) with Coach Mark, 6:00pm Sat, Jan 10 - Masters Arctic Blast competition at Central Bucks CrossFit. ICA has 13 individuals registered!!…
Daily WOD – Jan 5, 2014
EMOM for 10 minutes: 5 deadlifts (225/155# NTE 70%) 10 burpees Community Notes: Happy Birthday Caba!!
Football WOD – Jan 4, 2014
Complete 8 rounds for time of: 3Rt/3Lt front rack walking lunges (185/115# NTE 60% 1RM front squat) 10 dynamic push ups 10 Russian twists (70/53# KB, 1 touch=1 rep) WOD Notes: Pushups are performed by…
Daily WOD – Jan 3, 2014
Bench Press 10x1 (90%) Then 5x5 weighted ring dips
Daily WOD – Jan 2, 2014
Tabata: DB power snatches (50/30#, alternate hands each round) tuck ups (aka lemon squeezers) KB sumo high pulls (53/35#) jumping lunges WOD Notes: Tabata is a style of interval training consisting of 8 rounds of…
Make Up Day – Jan 1, 2015
Come in tonight between 4:30 and 7:30 to make up one of the last 4 workouts, or hit up any strength/skill work. This week the WOD choices are: "Holiday Repentance" - Partner interval 20 rounds of 3…