Make Up Day – Mar 28, 2013
Come in tonight between 4:30 and 7:30 to make up one of the last 4 workouts. This week the choices are: Deficit Deadlift 2-2-2-2-2-2 then 3 rounds of 10 wallballs (20/14# to 10/9') and double…
Daily WOD – Mar 27, 2013
Complete 10 rounds for time of: 10 thrusters (65/45#) 3 handstand push ups Notes: Open WOD 13.4 will be released tonight at 8pm! Any predictions??
Daily WOD – Mar 26, 2013
Overhead Squat 3-3-3-3-3 Then Weighted pull up 2-2-2-2-2 WOD Notes: Compare squat to 121006.
Daily WOD – Mar 25, 2013
Complete 5 rounds for time of: 15 push ups 15 power cleans (95/65#) Open Notes: Great job to everyone who completed 13.3 this week! We saw some awesome performances and new faces in the top…
Rest Day – Mar 24, 2013
Thanks for another great week at ICA! Rest up and enjoy your Sunday!
Open WOD – Mar 23, 2013
Open 13.3 AMRAP in 12 minutes of: 150 wall balls (20/14# to 10/9') 90 double unders 30 muscle ups WOD Notes: Today's Open workout is a repeat of last year's 12.4. We know you're all…
Daily WOD – Mar 22, 2013
Deficit deadlift 2-2-2-2-2-2 Then 3 rounds for time of 10 wallballs, 10 double unders
Make Up Day – Mar 21, 2013
Come in between 4:30 and 7:30 to make up one of the last 4 workouts. This week the choices are: Snatch hang snatch complex 1 rep max then 12, 8, 4 reps for time of…
Daily WOD – Mar 20, 2013
AMRAP in 3 minutes at each of the following stations: KB swings (53/35#) Hand release push ups Row (1 calorie = 1 rep) Toes to bar Sandbag cleans Rest 1 minute between efforts.
Daily WOD – Mar 19, 2013
Gymnastics Skill Work - Athlete's choice: Muscle ups or Rope Climbs Then Choose your "Annie" "Annie" (50-40-30-20-10 of double unders and sit ups) "Muscle up Annie" (5-4-3-2-1 MU after each round) "Rope Climb Annie" (1…