Merry Christmas!
We will be closed Christmas Eve and Christmas Day. Rest up and eat lots. See you Thursday!!
Daily WOD – Dec 23, 2013
Front Squat 1-1-1-1-1-1-1 Then Max consecutive front squats with a 10 second pause at the bottom (50%) WOD Notes: Compare front squat to 130823. Community Notes: Happy Birthday Jerry!!
Football WOD – Dec 22, 2013
Complete for time: 30R/30L KB step ups (53/35# each hand, 20/16") 50 strict pull ups 100 banded good mornings WOD Notes: The work may be broken up however you like. Compare to the CFFB site…
Daily WOD – Dec 21, 2013
“ICA’s 12 Days of Christmas” Day 1 = 1 run (200m) Day 2 = 2 deadlifts (225/155#) Day 3 = 3 box jumps (30/24″) Day 4 = 4 push ups (clapping for guys) Day 5…
Daily WOD – Dec 20, 2013
Push Jerk 1-1-1-1-1-1-1 Then Clean and Jerk and walk 10m x 6 (70% of your push jerk)
Make Up Day – Dec 19, 2013
Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are: Hang clean 3-3-3-3-3 then 1000m row Partner Interval AMRAP in 13 minutes of 5 box…
Daily WOD – Dec 18, 2013
Complete 4 intervals of: Max reps bench press (60-70% 1RM) 400m run Get up from the bench and immediately begin the 400m run. There will two results: total reps of bench and 400m splits. Notes:…
Daily WOD – Dec 17, 2013
Max height box jump Then Back Squat 2-2-2-2-2-2 WOD Notes: Compare back squat to 130408. Compare box jump to 130427.
Daily WOD – Dec 16, 2013
"1/2 Kalsu" Complete for time: 50 thrusters (135/95#) Perform 5 burpees at the start of each minute. WOD Notes: There will be a 20 minute cap on this workout. Apparel Notes: The ICA hoodies are…
Daily WOD – Dec 15, 2013
Complete max reps of: 50# DB push press in 60s 60s rest 50# weighted pull ups in 60s 60s rest row (1 cal = 1 rep) in 60s 60s rest burpees in 60s Repeat Community…