Daily WOD – Jan 13, 2013
Complete 3 rounds for time of: 30 box jumps (24/20") 20 thrusters (75/55#) 10 toes to bar ICA Throwdown Notes: We will be announcing the first 3 workouts for the ICA Throwdown during the next…
Football WOD – Jan 12, 2013
Power Clean 5x3 (80% 1 rep max) Then complete for time: 12 DB thrusters (50/35#) sprint 40 yds 12 KB swings (70/53#) sprint 40 yds 12 push ups sprint 40 yds 12 KB swings (70/53#)…
Daily WOD – Jan 11, 2013
Complete for time: 25 handstand push ups 25 hang power cleans (115/75#) 25 wallballs (20/14# to 10/9') 25 pull ups 25 KB swings (70/53#)
Daily WOD – Jan 10, 2014
Front Squat 3-3-3-3-3 Then 6x30 yd sled drag (50% SDC) WOD Notes: SDC = bodyweight + 1 rep max deadlift. Compare front squat to 130809. Community Notes: Happy Birthday Anna!!
Make Up Day – Jan 9, 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 20 minutes of 30s handstand hold, 30s L-sit hold, 30s squat hold, 30s…
Daily WOD – Jan 8, 2013
AMRAP in 14 minutes of: 3 "2-fer" muscle ups 5 "2-fer" cleans (165/105#)
Daily WOD – Jan 7, 2014
Hang power snatch 1-1-1-1-1-1-1 then 20R/20L DB split snatch, not for time (heavy) Notes: Sorry for the unintentional black out day!
Daily WOD – Jan 6, 2014
"Flight Simulator" Complete 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 unbroken double unders for time. WOD Notes: Today is goal setting day! Class will finish up about 15 minutes early so you can grab a card and set some goals for…
Football WOD – Jan 5, 2014
"Tillman" Complete 7 rounds for time of: 7 deadlifts (65% 1 rep max) 1 full gasser (4x50m shuttle run) 15 pull ups WOD Notes: This is a difficult hero WOD. Consider scaling to fewer rounds…
Daily WOD – Jan 4, 2014
Complete 3-6-9-12-15 reps for time of: burpees over a bar power cleans (135/95# NTE 70%)