ICA’s 2nd Anniversary Celebration!
Mark your calendars folks -- on July 13, 2013 we're celebrating ICA's 2nd anniversary!! Just like last year, we'll run the 31 Heroes WOD, in honor of the 31 Americans killed in action in Afghanistan on August…
Daily WOD – Apr 16, 2013
Push Press 5-5-5-5-5 Then 10 minutes of double under or triple under practice Notes: Happy Birthday Tanner!!
Daily WOD – Apr 15, 2013
Congrats to Jenn, Jimbo and T for competing at CrossFit West Chester on Saturday! They took 5th, 8th and 10th place respectively! "The Baseline" Complete for time: 500m row 40 squats 30 situps 20 push…
Rest Day – Apr 14, 2013
Thanks for another great week at ICA! Rest up and get ready for the next round of WODS!
Daily WOD – Apr 13, 2013
Banded deadlift 10x1 (60% on bar, 40% in bands) Then 5x5 barbell good mornings (30-35% 1RM DL)
Daily WOD – Apr 12, 2013
Complete 5 rounds for time of: 15 hang power snatch (115/75#) 15 pistols Community Notes: It's day three of our ICA birthday bash... Happy birthday to Marissa!
Make Up Day – Apr 11, 2013
Come in between 4:30 and 7:30 to make up one of the last 5 workouts. This week the choices are: Power clean 2-2-2-2-2-2 then 30 power cleans for time (70%), complete 10 DU at the…
Daily WOD – Apr 10, 2013
“FIGHT GONE BAD” Complete 3 rounds of: Wall ball (20/14# to 10/9′) Sumo deadlift high pull (75/55#) Box jump (20/16″) Push Press (75/55#) Row (for calories) WOD Notes: You will spend 1 minute at each…
Daily WOD – April 9, 2013
5 x 400m run WOD Notes: Rest approximately 2 minutes between efforts. Compare to 121107.
Rest Day – Apr 7, 2013
Thanks for another great week at ICA! Rest up and enjoy your weekend! Remember to post your 13.5 scores if you haven't already.