Daily WOD – Feb 27, 2013
Teams of 3 or 4 complete: 3o power cleans (115/75#) 60 KB swings (53/35#) 90 double unders 60 lunges 30 wallballs (20/14# to 10/9') WOD Notes: This workout will be done "Annie are you ok?"…
Daily WOD – Feb 26, 2013
"Nate" AMRAP in 20 minutes: 2 muscle ups 4 handstand push ups 8 KB swings (70/53#) WOD Notes: Nate is a hero WOD in honor of Chief Petty Officer Nate Hardy, who was killed during combat…
Daily WOD – Feb 25, 2013
Hang Power Clean 5-5-5-5-5 Then 30 burpees for time (50 advanced) WOD Notes: Compare to 3RM on 110906.
Rest Day – Feb 24, 2013
Thanks for another great week at ICA. Rest up and enjoy your weekend!
Daily WOD – Feb 23, 2013
"Karen" Complete 150 wall balls (20/14# to 10/9') for time. WOD Notes: The recommended time domain for this workout is under 12 minutes, and there will be a 15 minute cap to allow for two…
Daily WOD – Feb 22, 2013
Banded box back squat 12x2 Then Death by 10yd dash (start at 0, 5 or 10) WOD Notes: During the "death by" scheme, athletes will have one minute to complete a certain number of 10yd…
Make Up Day – Feb 21, 2013
Come in between 4:30 and 7:30 to make up one of the last 5 workouts. This week the choices are: "Nicole" - AMRAP in 20 minutes of 400m run, max consecutive pullups Snatch grip deadlift…
Daily WOD – Feb 20, 2013
Push Jerk 1-1-1-1-1-1-1 Then 30 knee jump box jumps (30/24" NFT) WOD Notes: Today we are going to focus on a strict push jerk which means there is no front-to-back splitting of the legs. The push…
Daily WOD – Feb 19, 2013
Complete 5 rounds for time of: 10 back squats (135/95#) 10 inverted burpees 10 box jump overs (24/20") Community Notes: Anyone who is still looking to sign up for the 2013 Opens, click here to…
Daily WOD – Feb 18, 2013
"Prime Evil" For time, complete: 17 power snatch, 3 thrusters (95/65#) 13 power snatch, 5 thrusters 11 power snatch, 7 thrusters 7 power snatch, 11 thrusters 5 power snatch, 13 thrusters 3 power snatch, 17…