Daily WOD – Jun 29, 2013
Complete 4 rounds for time of: 400m run 21 KB swings (53/35#) 5R/5L turkish get ups (53/35#) WOD Notes: Compare to 120225. Community Notes: Good luck to Todd V. at the battle of the pike…
31 Heroes & ICA 2nd Anniversary!
On Saturday July 13 we’re celebrating ICA’s 2nd anniversary!! Like last year, we’ll run the 31 Heroes WOD in honor of the 31 Americans killed in action in Afghanistan on August 6, 2011. After the WOD, we’ll…
Daily WOD – Jun 28, 2013
Front Squat 5-3-3-2-1-1 Then AMRAP in 5 minutes of: 10 front squats (35% 1RM) 7 burpee bar jumps WOD Notes: Compare front squat to 121229.
Make Up Day – Jun 27, 2013
Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are: "Regional Event 3" - 30 burpee muscle ups for time (88/82") Rack pull 2-2-2-2-2-2 then…
Daily WOD – Jun 26, 2013
AMRAP in 12 minutes of: 12 hang power snatch (95/65#) 12 push ups WOD Notes: The goal is to complete the snatches without a press out at the top. Any pressing out will be considered…
Daily WOD – Jun 25, 2013
Teams of 3 complete: 5k row While one person is rowing, the other two will be completing as many reps as possible of: box jump overs (20/16") medball cleans (20/14#) WOD Notes: Each team member…
Daily WOD – Jun 24, 2013
Bench Press 5-3-3-2-1-1 Then 10 rope climbs NFT WOD Notes: Compare bench press to 130312.
Sunday Football WOD – Jun 23, 2013
Complete 5 rounds for time of: 5 power cleans (225/135# NTE 90%) 1/2 gasser farmer carry (AHAP) WOD Notes: Farmer carry should be done As Heavy As Possible with DB or KBs. A 1/2 gasser…
Daily WOD – Jun 22, 2013
Rack pulls 2-2-2-2-2-2 And 800m sled drag (20% SDC) WOD Notes: Rack pulls are deadlifts done with the bar starting from an elevated position. For tomorrow's WOD we'll elevate the bars using one 45# plate…
Daily WOD – Jun 21, 2013
"Regional Event 3" 30 burpee muscle ups for time (rings set to 88"/82") WOD Notes: The time cap for this WOD was 7 minutes for Regionals athletes. We'll have a time cap of 21 minutes…