Daily WOD – Dec 14, 2013
Partner Interval AMRAP in 13 minutes: 5 box jumps (30/24") 7 KB swings (70/53#) 9 mountain climbers R/L Community Notes: Happy Birthday Jacki N and Joanna!! Thank you to the entire ICA family for helping…
Daily WOD – Dec 13, 2013
Hang Clean 3-3-3-3-3 Then 1000m row WOD Notes: Compare hang clean to 121127. Compare row to 120116.
Make Up Day – Dec 12, 2013
Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are: "Annie-einnA" Complete 50-40-30-20-10-10-20-30-40-50 reps for time of double unders and sit ups Turkish get up…
Daily WOD – Dec 11, 2013
Complete for time: 50 push press (75/55#) 30 box jumps (24/20") 10 power snatches (135/95#) 30 box jumps (24/20") 50 push press (75/55#)
Daily WOD – Dec 10, 2013
Sumo Deadlift 1-1-1-1-1-1-1 Then 5x20 banded good mornings WOD Notes: Compare dead to 130720.
ICA Throwdown!
Mark your calendars, this is the first ever ICA in-house competition! Where: ICA When: Jan 18, 2014 10:30 a.m. - 5:00 p.m. What: The competition will be composed of 3 events that everyone will complete.…
Daily WOD – Dec 9, 2013
"Badger" Complete 3 rounds for time of: 30 squat cleans (95#/65) 30 pull ups 800m run Or "Badger Cub" Complete 3 rounds for time of: 20 squat cleans (95#/65) 20 pull ups 400m run WOD…
Football WOD – Dec 8, 2013
EMOM for 7 minutes of: 15 lateral plyo skier hops Rest 5 minutes One minute on, one minute off for ten minutes: 30 Russian KB swings (70/53#) For each round not completed within the minute,…
Daily WOD – Dec 7, 2013
Turkish Get Up 1-1-1-1-1 (R/L) Then Overhead Squat 1-1-1-1-1-1-1 WOD Notes: You may complete this WOD during barbell club. Compare OHS to 130823. Compare TGU to 130122.
Daily WOD – Dec 6, 2013
"Annie-einnA" Complete 50-40-30-20-10-10-20-30-40-50 reps for time of: double unders situps WOD Notes: Compare to 120728.