Daily WOD – Sep 13, 2013
Partner Interval Complete 10 rounds (5 each) for time of: 5 front squats (215/135#) 7 box jumps (24/20") 9 wallballs (20/14# to 10/9') Community Notes: Happy Birthday Hoagie!!
Make Up Day – Sep 12, 2013
Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are: Clean and jerk skill work followed by 3 minute AMRAP of clean and jerks "J.T."…
Daily WOD – Sep 11, 2013
"Griff" 2 rounds for time of: 800m run 400m run backwards WOD Notes: Compare to 120919. Community Notes: Happy Birthday Old Man Chamberlain!!
Daily WOD – Sep 10 2013
Back Squat 3-3-3-3-3 Then Glute ham raises 5x5 (from floor) WOD Notes: Compare 3RM to 130514.
Daily WOD – Sep 9, 2013
"Hope" 3 rounds for max reps in a minute of: burpees power snatch (75/55#) box jump (24/20") thruster (75/55#) chest to bar pull up Rest 1 minute between rounds. WOD Notes: Happy Birthday Joel!!
Football WOD – Sep 10, 2013
Complete 8 rounds for time: 2 power cleans (80% 1 rep max) 5 box jumps (36/28") WOD Notes: That's not a typo... the box jumps are HIGH! If you can't do the Rx box height,…
ICA Fall Nutrition Challenge!!
Summer is officially over, which means it's time for our 2013 Fall Nutrition Challenge!! It's a completely optional (but highly recommended) event. We’ll host a kick off meeting this Thursday, Sept 12th at 7:30pm for…
Daily WOD – Sep 7, 2013
"J.T." Complete 21-15-9 reps for time of: Handstand push ups Ring dips Push ups WOD Notes: This is a benchmark WOD that will not leave you out of breath but will completely fatigue your triceps.…
Daily WOD – Sep 6, 2013
Take 25 minutes to work on the clean and jerk. Then AMRAP in 3 minutes of: Clean and Jerk WOD Notes: Today is a technique focus day. Take some time to self analyze your own…
Make Up Day – Sep 5, 2013
Come in between 4:30 and 7:30 to make up one of the last 5 workouts. This week the choices are: Complete for time: 21-18-15-12-9-6-3 of push ups and box jumps Sumo deadlift 5-5-5-5-5 then 5x8…