Football WOD – Jul 27, 2014
AMRAP in 15 minutes of: 3 front squats (bodyweight NTE 75%) 10 push ups 1 rope climb Community Notes: Happy Birthday to Brendan, Coll and Carver!!
Daily WOD – Jul 26, 2014
"Carver" Complete for time: 7 wall climbs 27 deadlifts (205/125#) 20 pistols 13 power cleans (205/125#) 7 muscle ups 27 wallballs (20/14# to 10/9') 20 box jumps (24/20") 13 strict pull ups Community Notes: Good…
Daily WOD – Jul 25, 2014
Banded Box Back Squat 10x2 (60/30%) Then 20 zurcher deadlifts (30% 1RM deadlift) NFT Community Notes: Happy Birthday Nikki K!! CrossFit Games Notes: The Games recaps are showing on ESPN/ESPN2 on Friday 9-10pm, Saturday 8-10pm, and…
Make Up Day – Jul 25, 2014
Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are: AMRAP in 12 minutes of 10 push ups, 5 snatches (95/65#), 1 rope climb Front…
The Last One Done
It's time for another edition of "words of wisdom from ICA." This post has been a long time coming. It's a post I never thought I'd have to write, but here goes. No one likes to…
Daily WOD – Jul 23, 2014
Take 20 minutes to find 1RM power snatch Then "Randy" 75 power snatches for time (75/55#)
Daily WOD – Jul 22, 2014
Complete 21-15-9 reps for time of: front squats (155/105#) chest to bar pull ups
Daily WOD – Jul 21, 2014
"Strong Man Challenge" Station 1: 1RM weighted pull up Station 2: AMRAP in 2 minutes of tire flips Station 3: 1RM ground to overhead axle or log Station 4: AMRAP in 90 seconds of keg…
Football WOD – Jul 20, 2014
Complete three rounds: One Arm DB Thruster (50/35) - 40 seconds Rest 20 seconds Strict Pull Ups - 40 seconds Rest 20 seconds One Arm KB Power Snatch (60/44) - 40 seconds Rest 20 seconds…
Daily WOD – Jul 19, 2014
Front Squat 3-3-3-3-3 Then 10 strict muscle ups to forward roll NFT WOD Notes: Compare to 140110.