Daily WOD – Jan 22, 2013
Take 15 minutes to find 1 RM Turkish get up Then Snatch 1-1-1-1-1-1-1 Note: We know there are several athletes thinking of coming to WOD 'n Wings this weekend - please confirm by posting to…
Daily WOD – Jan 21, 2013
"Barbara" 20 pull ups 30 push ups 40 situps 50 squats Rest 3 minutes and repeat for a total of 5 rounds. Score is total time including rest. WOD Notes: This is a (brutal) CrossFit…
Rest Day – Jan 20, 2012
Thanks for another great week at ICA! You worked hard, now help your body recover with some healthy eating and good sleeping this weekend! WOD 'n Wings Note: Next Saturday is WOD 'n Wings at…
Daily WOD – Jan 19, 2013
Banded box back squat 12x2 Then 30 weighted box jumps (24/20", NFT)
Daily WOD – Jan 18, 2012
Complete each of the following for time: 500m row, 50 KBS (53/35#) 400m run, 40 wall balls (20/14# to 10/9') 30 burpees, 30 hang power cleans (115/75#) WOD Notes: Each WOD is for time; you'll…
Make Up Day – Jan 17, 2013
Come in between 4:30 and 7:30 to make up one of the last five workouts. This week the choices are: Complete 4 rounds for time: 5 front squats (225/145#), 10 toes to bar, 15 push…
Daily WOD – Jan 16, 2013
"Nancy" Complete 5 rounds for time of 400m run 15 OHS (95/65#) Compare to 111109.
Daily WOD – Jan 15, 2013
Complete 5 rounds for max reps of: Bench press (men @ bodyweight, women @ 0.75 BW) Then 5 x 10 floor wipers (135/95#) WOD Notes: Take 2 to 3 minutes rest between bench press efforts.
Daily WOD – Jan 14, 2013
Partner interval AMRAP in ??? of: 10 DB thrusters 10 yd bear crawl 10 yd broad jump WOD Notes: Partner 1 completes one full round while partner 2 rests, then switch. Complete as many rounds…
Rest Day – Jan 13, 2013
Thanks for another great week at ICA! Rest up and enjoy your weekend! Community Note: Next Friday Jan 18, a videographer from CrossFit Headquarters will be at our 5:30pm class to film a "box tour."…