Daily WOD – Sep 14, 2018
Complete for time in any order: 1600m run 100 wallballs (20/14# to 10/9') 100 sit ups WOD Notes: For this workout, you must complete the work listed above but it can be done in any…
Open Gym – Sep 13, 2018
Come in between 4:30 and 7:00 for open gym. You can work on anything you like including a workout from the last week: Complete 3 rounds for time of: 15 DB push jerks, 50 DU,…
Daily WOD – Sep 12, 2018
High Hang Snatch 5x1 (50%) Then Snatch 1-1-1-1-1 WOD Notes: Compare snatch to 180207. Nutrition Notes: Day 3/40. If you made large changes to your diet for this challenge, it may start to"hit" you today.…
Daily WOD – Sep 11, 2018
Complete 20-15-10-5 reps for time: Left handed Russian KB swings (53/35#) Right handed Russian KB swings (53/35#) Left handed KB squats (53/35#) Right handed KB squats (53/35#) Complete 2 left and 2 right handed rope…
Daily WOD – Sep 10, 2018
"2018 Nutrition Challenge Performance Test" Part A) - Max pull ups OR max ring muscle ups Part B) - Complete for time: 20 deadlifts (135/85#) 20 box jumps (24/20") 20 power cleans (135/85#) 20 box jumps…
Football WOD – Sep 9, 2018
Complete 5 rounds of 30 seconds on, 30 seconds off: Row (1 cal = 1 rep) Lateral burpees over bar Thrusters (135/85#) Community Notes: Happy Birthday to Heather, Kyle M. (aka Moore) and Joel V!
Daily WOD – Sep 8, 2018
Back Squat 5x3 (80-85% 1RM) Then 3x10 Russian KB swings (heavy)
Daily WOD – Sep 7, 2018
Complete 3 rounds for time of: 15 DB push jerks (50/35#) 50 double unders 25 DB step ups (50/35#) 50 double unders Event Note: ICA is an event sponsor for a 5k trail run on…
Open Gym – Sep 6, 2018
Come in between 4:30 and 7:00 tonight for open gym. You can work on anything you like including a workout from the last week: Push Jerk 1-1-1-1-1 then 5x10 DB push presses AMRAP in 14…
Daily WOD – Sep 5, 2018
"Diane" 21-15-9 reps for time: Deadlifts (225/155#) Handstand push ups WOD Notes: The scale for handstand push ups will be 2 or 3x regular push ups (or 1 or 2x ring dips). If the high…