Daily WOD – Aug 5, 2014
Back Squat 1-1-1-1-1-1-1 Then 5x6 glute ham raises WOD Notes: Compare to 140428.
Daily WOD – Aug 4, 2014
Complete 5 rounds for time of: 7 bar facing burpees 14 overhead squats (95/65#) WOD Notes: Compare to 110827. Original times were adjusted for time spent in a handstand hold immediately after the WOD.
Football WOD – Aug 3, 2014
Complete 12,9,6,3 reps for time of: power cleans (185/115#) ring dips
31 Heroes & 3rd Anniversary Party!
On Saturday August 9, we’re celebrating ICA’s 3rd anniversary!! For the 4th year in a row, we’ll run the 31 Heroes WOD in honor of the 31 Americans killed in action in Afghanistan on August 6,…
Daily WOD – Aug 2, 2014
Split Jerk 2-2-2-2-2-2 Then 100 partner medball sit ups NFT
Daily WOD – Aug 1, 2014
"21-15-9 Complex" 8 deadlifts - 7 power cleans - 6 power snatch 8 pull ups - 7 C2B pull ups - 6 bar muscle ups 6 deadlifts - 5 power cleans - 4 power snatch…
Make Up Day – Jul 31, 2014
Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are: Banded Box Back Squat 12x2 then 20 zurcher deadlifts (40% max dead) NFT "Carver" -…
Daily WOD – Jul 30, 2014
Gymnastics practice (handstand push up and muscle up progressions) Then 10x100m sprints
Daily WOD – Jul 29, 2014
Complete for time: 21 thrusters (135/95# NTE 75%) 400m run 15 thrusters (135/95#) 400m run 9 thrusters (135/95#) 400m run Community Notes: Happy Birthday Jon!!
Daily WOD – Jul 28, 2014
Sumo Deadlift 1-1-1-1-1-1-1 Then 1 round for time of: 400m run and 30 KBS (70/53#) WOD Notes: Compare deadlift to 131210. Results Notes: To everyone who did the inaugural "Carver" WOD on Saturday... it turns…