Rest Day – Feb 17, 2013
Thanks for another great week at ICA! Rest up and enjoy your Sunday!
Daily WOD – Feb 16, 2013
Snatch grip deadlift 2-2-2-2-2-2 Then 4x20 banded good mornings NFT WOD Notes: The deadlifts should be touch and go meaning the bar just barely touches the ground. A re-grip is not allowed between reps. Today…
Daily WOD – Feb 15, 2012
"Nicole" AMRAP in 20 minutes of: 400m run Max consecutive pull ups WOD Notes: Nicole is a CrossFit benchmark WOD. Each set of pull ups should be a max effort! Pick a scale that will…
Make Up Day – Feb 14, 2013
Happy Valentines Day! Come in between 4:30 and 7:30 to make up one of the last 5 workouts. This week the choices are: Complete for time 1-2-3-4-5 reps of consecutive double under (x10), jumping squats…
Daily WOD – Feb 13, 2013
Front Squat 3-3-3-3-3 Then 3 rounds for time of: 10 pistols 20 KB swings (53/35#) WOD Notes: Compare to 120307. Community Notes: Happy Birthday Lindsey!!
Daily WOD – Feb 12, 2013
Partner Interval AMRAP in 12 minutes: 7 burpees 7 push press (105/70) WOD Notes: Partner 1 completes one full round while partner 2 rests, then switch. Complete as many rounds as possible until time is…
Daily WOD – Feb 11, 2013
Find your max one-arm split snatch (R&L) Then Handstand walk 50 yards (sub handstand hold on wall or floor) Notes: Today is the first day of the Open Nutrition Shape Up! Unlike the Fall Nutrition Challenge, we…
Rest Day – Feb 10, 2013
Thanks for another great week at ICA! Rest up and enjoy your weekend. Thanks to everyone who came out for our Valentine's Day WOD Saturday morning. We had a great time and hope you did…
Daily WOD – Feb 9, 2013
Valentine’s Day Partner WOD In teams of 2 complete: 50 kettlebell swings (53/35#) 50 sit ups 50L/50R walking lunge 50 box jumps (24/20″) 50 push ups 50 wall balls (20/14# to 10′) 50 pull ups…
Daily WOD – Feb 8, 2013
Complete for time 1-2-3-4-5 of: Consecutive double unders x 10 Jumping air squats x 10 Rope climbs Nutrition Challenge Notes: Only 3 more days until the Open Nutrition Shape Up starts on Monday! Take some…