Daily WOD – Jan 31, 2014
Complete 3 rounds for time of 15 KB swings (70/53#) 15 wallballs (20/14# to 10/9') 15 pull ups 15 burpees Community Notes: Happy Birthday Rick and Nadine!!
Make Up Day – Jan 30, 2014
Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are: Overhead Squat 15-15-15 then AMRAP in 3 minutes of burpees 3x1000m row, rest in between…
Daily WOD – Jan 29, 2014
"Pick Your Own Gymnastics WOD" Complete 3 rounds not for time of: 7 strict pull ups OR 14 chest to bar pull ups OR 21 kipping pull ups 7 hand stand push ups OR 14…
Daily WOD – Jan 28, 2014
Open WOD 12.3 AMRAP in 18 minutes of 15 box jumps (24/20") 12 push press (115/75#) 9 toes to bar
Custom Fit Meals – Coming to ICA!
Custom Fit Meals is coming to ICA! Custom Fit Meals is a food service that provides fresh, prepared meals specifically geared to CrossFit athletes. They use only high quality "clean" ingredients, and most of their…
Daily WOD – Jan 27, 2014
15 minutes of snatch practice then "Isabel" 30 power snatch for time (135/95#) WOD Notes: If you have shoulder issues, sub cleans / power cleans for snatches. ISR Notes: A while back we posted about…
Football WOD – Jan 26, 2014
Complete 3 rounds of: 1-arm DB thruster (50#/30) 40 seconds 20 seconds rest strict pull ups 40 seconds 20 seconds rest 1-arm DB power snatch (50#/30) 40 seconds 20 seconds rest mountain climbers 40 seconds…
Daily WOD – Jan 25, 2014
3 x 1000m row WOD Notes: There is a strict 15 person cap today! 2-3 people can share a rower, rotating through. Between your rowing intervals you can rest, mobilize, or pick an assistance movement…
Daily WOD – Jan 24, 2014
Overhead Squat 15-15-15 Then AMRAP in 3 minutes of burpees WOD Notes: Compare to 120623.
Make Up Day – Jan 23, 2014
Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are: Complete 21-15-9 reps for time of clean and jerks (135/95#) and C2B pull ups Power…