Daily WOD – Apr 6, 2013
"Open 13.5" AMRAP in 4 minutes of: 15 thrusters (100/65#) 15 chest-to-bar pull-ups * If you complete 90 reps in 4 minutes, continue for another 4 minutes. WOD Notes: Your score is the total number…
Daily WOD – Apr 5, 2013
Power clean 2-2-2-2-2-2 Then Complete 30 power cleans at 70% of your 2 rep max. At the start of each minute, complete 10 double unders.
Make Up Day – Apr 4, 2013
Come in between 4:30 and 7:30 to make up one of the last 4 workouts. This week the choices are: Banded box back squat 12x2 then 400m run Complete 5 rounds for time of 15…
Daily WOD – Apr 3, 2013
Rack Jerk 1-1-1-1-1-1-1 Then Dumbell shoulder press 5-5-5-5-5 WOD Notes: The rack jerk is a variation on the split jerk (a shoulder-to-overhead movement) where the barbell starts on your back. Most athletes will be able…
April Schedule & Announcements
Mark your calendars for these important dates in April! 4/11 - Stretching & Mobility with Coach Mark, 6pm 4/13 - Fight for Food - a competition at CrossFit West Chester 4/20 - 2nd Annual Dog Day…
Daily WOD – Apr 2, 2013
Complete for time: 10-9-8-7-6-5-4-3-2-1 reps of Chest-to-bar pull ups Goblet squats (53/35#) Abmat sit ups WOD Notes: There's a good chance of C2B pull ups in this week's Open WOD, so here's your chance to…
Daily WOD – Apr 1, 2013
Run a 10k WOD Notes: Today's WOD is a CrossFit main page favorite. You'll run 12 loops of our 800m course and cap it off with a 400m. Compare to our 5k run on 121013.…
Rest Day – Mar 31, 2013
Thanks for another great week at ICA! Rest up and enjoy your Sunday! Happy Easter! Please remember to submit your 13.4 scores online if you haven't already. We'll try to double check that we have…
Open WOD – Mar 30, 2013
"Open 13.4" AMRAP in 7 minutes of: 3 clean and jerks (135/95#) 3 toes to bar 6 clean and jerks 6 toes to bar 9 9... WOD Notes: This style of workout is called a "ladder."…
Daily WOD – Mar 29, 2013
Banded box back squat 12x2 Then 400m sprint WOD Notes: Compare banded squats to 130222.