Daily WOD – Mar 18, 2013
Find your 10 rep max front squat Then Run 400m backwards Notes: We are very proud of the intensity and sportsmanship demonstrated by all our members during the first 2 weeks of the Open!…
Pizza Helen – Mar 17, 2013
WOD Pre-Script: REMEMBER TO POST YOUR 13.2 SCORES BY 8PM SUNDAY NIGHT! Now for the main event... "Pizza Helen" 3 rounds for time of: Eat 1 slice of pizza Run 400m 21 kettlebell swings (53/35#)…
Open WOD – Mar 16, 2013
"Open 13.2" AMRAP in 10 minutes of: 5 shoulder-to-overhead (115/75#) 10 deadlift (115/75#) 15 box jumps (24/20") WOD Notes: Get ready to crush this WOD ICA!! Each class will begin with a group warm up,…
Daily WOD – Mar 15, 2013
Take 20 minutes to find your 1 rep max of: Snatch + hang snatch Then complete 12, 8, 4 reps for time of: KB power snatch (half R/L, 53/35#) box jumps (24/20") WOD Notes: The…
Make Up Day – Mar 14
Come in between 4:30 and 7:30 to make up one of the last 4 workouts. This week the choices are: Shoulder Press 2-2-2-2-2-2 then 3 minutes of plank hold "Wallball Jackie" - 1000m row, 50…
Daily WOD – Mar 13, 2013
Partner Interval AMRAP in 20 minutes: 5 bear complexes (115/75#) 10 burpee box jumps (16/12") WOD Notes: Partner 1 will complete the bears, then partner 2 will complete the bears. Next partner 1 will do…
Daily WOD – Mar 12, 2013
Bench Press 5-3-3-2-1-1 Then Death by strict pullups WOD Notes: Compare bench press to 120820. Compare pullups to 120411.
Daily WOD – Mar 11, 2013
"Wall Ball Jackie" Complete for time: 1000m row 50 wall balls (20/14# to 10/9') 30 pull ups WOD Notes: "Jackie" is a benchmark WOD similar to the above, but with 45# thrusters in place of…
Rest Day – Mar 10, 2013
Thanks for another great week at ICA! Great job to everyone who participated in Open WOD 13.1 this Thursday and Saturday. We are proud of the amazing performances we saw! Reminders: Anyone who is registered…
Open WOD – Mar 9, 2013
"Open 13.1" AMRAP in 17 minutes of 40 burpees 30 snatches (75/45#) 30 burpees 30 snatches (135/75#) 20 burpees 30 snatches (165/100#) 10 burpees Snatches (210/120#) WOD Notes: Even though this is an Open workout,…