Daily WOD – Apr 25, 2014
Complete 5 rounds for time of: 50 double unders 10 back squats (135/95#) 5 muscle ups Community Notes: Happy Birthday Kim D!! Event Notes: This Saturday several ICA athletes are competing in a masters-only competition at…
Make Up Day – Apr 24, 2014
Come in between 4:30 and 7:30 to make up one of the last 5 workouts. This week the choices are: Split Jerk 1-1-1-1-1-1-1 then 30 wallballs for time (40/30# to 10/8') With a partner complete…
Daily WOD – Apr 23, 2014
Overhead Squat 5-5-5-5-5 WOD Notes: Compare to 131015.
Daily WOD – Apr 22, 2014
AMRAP in 15 minutes of: 200m run 10 Russian twists (25/15#)
Daily WOD – Apr 21, 2014
"Fran" 21-15-9 reps for time of: thruster (95/65#) pull ups WOD Notes: Compare to 130903.
Rest Day – April 20, 2014
Happy Easter to those celebrating today, and happy rest day to all! Community Notes: The collection boxes for the Feel the Warmth coat and book drive have been delivered! We are collecting winter coats (all sizes)…
Daily WOD – Apr 19, 2014
With a partner complete for time: 800m run (20/14#) 200 squats 150 sit ups 100 push ups 50 burpees 800m run (20/14#) WOD Notes: Only one partner may be working at a time except during…
Daily WOD – Apr 18, 2014
Split Jerk 1-1-1-1-1-1-1 Then 30 wallballs for time (40/30# to 10/8') WOD Notes: Compare to 130710. Schedule Notes: The football WOD for this Sunday (Easter) is cancelled. Thank you for your understanding!
Make Up Day – Apr 17, 2014
Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are: 5 rounds for time of 30 double unders, 20 deadlifts (155/95#), 10 S2O (155/95#) Front…
Daily WOD – Apr 16, 2014
"Lynne" 5 rounds for max reps of: bodyweight bench press (NTE 85% 1RM) pull ups Rest as needed between rounds. The is total reps completed will be recorded. WOD Notes: Compare to 120113.