Daily WOD – Oct 8, 2014
Complete 100 alternating DB power snatches (70/40#) for time. Complete a 6x10 yd shuttle run at the start of each minute.
October Schedule & Events
Mark your calendars for these important dates in October (and early November)! 10/10 - There will be no 4:00pm class today (Friday). Please join us at 6:15am, 9:30am, 12:00pm, 5:00pm, or 6:00pm. It is very rare…
Daily WOD – Oct 7, 2014
Complete 3 rounds for time of: 100m walking lunge 100m broad jumps 200m sprint
Daily WOD – Oct 6, 2014
Deadlift 10x1 (90%) Then Cash out card Community Notes: Happy Birthday Pugh!! Belated Note: Happy birthday to Sarah Wuerth (10/5) !!!!
Daily WOD – Oct 5, 2014
Close Grip Bench Press 8x3 (70% 1RM, 45s rest) Then Complete in any order for time: 50 ring dips 50 strict chin ups
Daily WOD – Oct 4, 2014
Overhead Squat 10-10-15 Then Bring Sally Up Back Squat (35% 1RM back squat) WOD Notes: Compare to 140124. Community Notes: CONGRATULATIONS to Tanya and Heidi on their wedding day!!! Class Notes: The 8:30am class is…
Daily WOD – Oct 3, 2014
"Partner Kelly" Complete 5 rounds for time of: 400m run 30 box jumps (24/20") 30 wallballs (20/14# to 10/9') Partners will alternate movements, so Partner A runs, Partner B box jumps, A does wallballs, then B…
Make Up Day – Oct 2, 2014
Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are: Front Squat 6x5 (75%) then 5 min of plank holds AMRAP in 30 minutes of…
Daily WOD – Oct 1, 2014
“2014 ICA Nutrition Challenge Performance Test” Complete the following 4 tasks: Max distance broad jump (3 attempts) AMRAP in 3 minutes of 4 burpees and 8 KB swings (53/35#) 12 minutes to find 3 rep…
Daily WOD – Sep 30, 2014
Thruster 6x2 (80%) Then AMRAP in 3 minutes of: thrusters (60% 1RM) Nutrition Notes: The nutrition challenge ends on Wednesday! Get ready to give the performance test a second try. If you can't make it…