Daily WOD – May 14, 2013
Back Squat 3-3-3-3-3 Then Weighted (barbell) lunge 5x3 (each leg, 50% max squat) WOD Notes: Compare to 121112.
Daily WOD – May 13, 2013
3 rounds for time of: 400m run 21 kettlebell swings (53/35#) 12 pull ups WOD Notes: Helen is a benchmark WOD, and the fastest athletes can finish in under 10 minutes! (Chris Spealler boasts a…
Rest Day – May 12, 2013
Thanks for another great week at ICA. Rest up and enjoy your weekend! Schedule Notes: Next Sunday is our first "CrossFit Football Sunday!" We'll hold one class only - at 10am. Every week John and…
Daily WOD – May 11, 2013
Clean 1-1-1-1-1-1-1 Then EMOM for 8 minutes of 2 cleans (70-80%) WOD Notes: Compare to 121020.
Daily WOD – May 10, 2013
3 rounds each for time of: Kettlebell power snatch 10L/10R (53/35#) Wall ball 20 reps (20/14# to 10/9′) Pull ups (10 reps beginner, 20 reps advanced) Overhead squat 20 reps (65/45#) WOD Notes: Each round should be…
Make Up Day – May 9, 2013
Come in between 4:30 and 7:30 to make up one of the last 5 workouts. This week the choices are: Shoulder press 8x3 (85%) then tabata partner leg tosses AMRAP in 18 minutes of 50…
Daily WOD – May 8, 2013
25-20-15-10-5 of: Push up (Men’s Rx = clapping) Sit up Hang Power Clean (95/65#) One rope climb after each round WOD Notes: Compare to 110921.
Daily WOD – May 7, 2013
Overhead Squat 5-5-5-5-5 Then Max consecutive wallballs (20/14# to 10/9') WOD Notes: Compare to 130108.
Daily WOD – May 6, 2013
Run 5k for time WOD Notes: Start by re-reading this post on cherry picking, then come join us tomorrow for a beautiful spring run! The 5k will be 6 laps of our 800m course plus a 200m…
Rest Day – May 5, 2013
Community Notes: Happy birthday Miranda and Ryan! Good luck and run fast (!) to our Broad Street Runners: Lindsey, Kim H, and Marissa! (If we missed anyone please let us know.) If you're looking for something to…