Football WOD – Mar 9, 2014
Complete 5 rounds for time of: 2 rope climbs 6 back squats (225/145#) 9 handstand push ups Open Notes: Remember to post your scores for Open WOD 14.2!! Swim WOD Notes: Please arrive at the…
Daily WOD – Mar 8, 2014
Sumo Deadlift 2-2-2-2-2-2-2 Then Russian KB Swings 5x10 heavy WOD Notes: Compare sumo to 120323.
Daily WOD – Mar 7, 2014
"14.2" Take 3 minutes to complete 2 rounds of: 10 overhead squats (95/65#) 10 chest to bar pull ups If you finish both rounds then: Take 3 minutes to complete 2 rounds of: 12 overhead…
Make Up Day – Mar 6, 2014
Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are: "Open 14.1" - AMRAP in 10 minutes of 30 double unders, 15 power snatches Back…
Daily WOD – Mar 5, 2014
Complete for time: 30 bupees 10 thrusters (95/65#) 20 burpees 20 thrusters (95/65#) 10 burpees 30 thrusters (95/65#)
Daily WOD – Mar 4, 2014
High Hang Snatch 1-1-1-1-1-1-1 Then Snatch Balance 5x5 (60% hang snatch)
Daily WOD – Mar 3, 2014
Please check back in the morning for any weather-related class cancellations. We will update this post by 5:15am if we need to cancel the 6:15. ------------------------------------------------------------------------ Row 3000m for time And 3 rounds not for…
Football WOD – Mar 2, 2014
Complete 21-15-9 reps for time of: Bent over row (135/95#) Strict chin ups Then 8x50 yd sprints (approx 20s rest) Notes: Class is full for tomorrow. If you are registered as of 8:00am tomorrow morning…
March Schedule & Events
Mark your calendar for these important dates in March! March 6 - Stretching & Mobility with Coach Mark, 6pm March 9 - POOL WOD!!! Thanks to ICA member Tanya Curtis, ICA is offering its first…
Daily WOD – Mar 1, 2014
Back Squat 1RM with 10 second hold at bottom Then Tabata back squat (50% of 1RM pause squat) Open Notes: Great job to everyone in our first Open WOD of the 2014 season! We saw some…