Daily WOD – Jul 8, 2013
"Regionals Event 4" Complete for time: 100 wallballs (20/14# to 10') 100 chest to bar pull ups 100 pistols 100 1 arm alternating DB snatch (70/50#) WOD Notes: There was a 25 minute time cap…
Sunday Football WOD – Jul 7, 2013
Weighted Pull Up 5-5-5-5-5 Then Sprint work: 2x20 yd sprint (1 every 20s) Rest 30s 4x30 yd sprint (1 every 30s) Rest 30s 10x10 yd flying sprint (1 every 30s) WOD Notes: There should be no…
Daily WOD – Jul 6, 2013
Back Squat 5-5-5-5-5 Then 3 rounds for time of 10 KB swings (70/53#) 10 jumping lunges WOD Notes: Feel free to come do today's workout at 8:00 a.m. barbell club. Compare back squat to 120831.…
Daily WOD – Jul 5, 2013
"Isabel" 30 snatches for time (135/95#) WOD Notes: Isabel is a benchmark WOD. It's meant to be short and fast, ideally in the sub 10 minute time frame. (The best athletes can do it under…
Make Up Day – Jul 4, 2013
Come in between 8:30 and 11:30 a.m. to make up one of the last 6 workouts. This week the choices are: Front squat 5-3-3-2-1-1 then then AMRAP in 5 minutes of 10 front squats (35%),…
Daily WOD – Jul 3, 2012
AMRAP in 4 minutes of: 5 push ups 10 wall balls (20/14# to 10/9') Rest 4 minutes AMRAP in 4 minutes of: 5 box jumps (24/20") 10 double unders Rest 4 minutes AMRAP in 4 minutes…
Daily WOD – Jul 2, 2013
Split Clean 1-1-1-1-1-1-1 Then 30 evil wheels (50 advanced) NFT
Daily WOD – Jul 1, 2013
"Jackie" 1000m row 50 thrusters (45#) 30 pull ups WOD Notes: This was regional event 1. For results of this year's regionals, click here. Compare to ICA results on 111202 and wallball Jackie on 130311.…
July Schedule & Events
Mark your calendars for these important dates in July! July 4 - Make Up Session & Barbell Club will be held in the morning from 8:30 - 11:30am. Evening session cancelled. July 11 - Stretching…
Sunday Football WOD – June 30, 2013
"Quarter Gone Bad" Five rounds for total reps of: Thrusters (135/95#), 20 seconds Rest 40 seconds Weighted pull ups (50/30#), 20 seconds Rest 40 seconds Burpees, 20 seconds Rest 40 seconds WOD Notes: WOD (slightly…