Daily WOD – May 4, 2013
AMRAP in 18 minutes of: 50 double unders 20 front squats (95/65#) 10 ring dips Community Notes: Good luck to T on her first strongwoman competition this weekend!
Daily WOD – May 3, 2013
Shoulder Press 8x3 (80-85% of your 1RM) Then Tabata partner leg tosses Note: Today is the first Friday 12:00 class! Community Notes: Happy Birthday Laurie!!
May Schedule & Announcements
It's May! Mark your calendars for these important dates! May 2 - Stretching and Mobility, 6pm May 3 - Join us at our first Friday 12:00 class! May 16 - Stretching and Mobility, 6pm May…
Make Up Day – May 2, 2013
Come in between 4:30 and 7:30 to make up one of the last 5 workouts. This week the choices are: AMRAP in 11 minutes of 100m run, 3 thrusters (95/65#), 100m run, 6 thrusters, 100m…
Daily WOD – May 1, 2013
Complete 2 rounds for time of: 20 KB swings (70/53#) 30 toes to bar 800m run
Daily WOD – Apr 30, 2013
Complete 5 rounds for time of: 3 cleans (205/135#, NTE 85% 1RM) 10 burpee pull ups WOD Notes: Remember, if it doesn't say "power" in front of it... it requires a full squat! This WOD…
Daily WOD – Apr 29, 2013
Deadlift 2-2-2-2-2-2 Then 400m sled drag (25-30% SDC) WOD Notes: The SDC, or sled drag coefficient, is your body weight plus your 1 rep max deadlift.
Rest Day – Apr 28, 2013
Thanks for another great week at ICA. Rest up and enjoy your weekend!
Daily WOD – Apr 27, 2013
Max height box jump Then Front Squat 5-5-5-5-5 WOD Notes: Compare box jump to 121212. Compare front squat to 121121. Community Notes: Happy Birthday to one of our newest members - Angie!
Daily WOD – Apr 26, 2013
AMRAP in 11 minutes: 100m run 3 thrusters (95/65#) 100m run 6 thrusters 100m run 9 thrusters... WOD Notes: Compare to 120829.