Daily WOD – Jan 12, 2013
Deadlift 3-3-3-3-3 Then 5 rounds of: 5 deadlifts (70% of 3RM) 20 lateral jumps over bar WOD Notes: Compare 3RM deadlift to 120714.
Daily WOD – Jan 11, 2013
Complete 4 rounds for time of: 5 front squat (225/145#, NTE 80% 1RM ) 10 toes to bar 15 push ups 1 rope climb
Make Up Day – Jan 10, 2013
Come in between 4:30 and 7:30 to make up one of the last 5 workouts. This week the choices are: Clean and Jerk 1-1-1-1-1-1-1 then EMOM for 6 minutes: 5 clean and jerks (60-65%) Complete…
Daily WOD – Jan 9, 2013
“Filthy Fifty” For time: 50 box jumps (24/20″) 50 jumping pullups 50 kettlebell swings (53/35#) 50 walking lunge 50 knees to elbows 50 push press (45/35#) 50 back extensions 50 wall balls, (20/14# t0 10/9′)…
Daily WOD – Jan 8, 2013
Bamboo OHS 3x5 Then Overhead Squat 5-5-5-5-5 Community Notes: Happy birthday Jim B (Killa Sr)! Come back soon!
Daily WOD – Jan 7, 2013
"Opens 11.1" AMRAP in 10 minutes of: 30 double unders 15 power snatches (75/55#) WOD Notes: Compare to worldwide results here.
Rest Day – Jan 6, 2012
Thanks for another great week at ICA! Rest up and enjoy your weekend! Three FYIs: We have 2 small, 1 medium, 2 large, and 1 XL sweatshirts up for grabs. First come, first serve! $40…
Daily WOD – Jan 5, 2012
For time, complete: 400m run 40 kbs (53/35#) 400m run 40 air squats 400m run 40 burpees 400m run
Daily WOD – Jan 4, 2013
Clean and Jerk 1-1-1-1-1-1-1 Then EMOM for 6 minutes: 5 clean and jerk (touch and go @ 60-65%) WOD Notes: Full squat is NOT required for either the 1RM or the EMOM. Get the weight…
Make Up Day – Jan 3, 2013
Join us between 4:30 and 7:30pm to make up one of the past week’s workouts. Since we only had 3 WODs to choose from, we made up a fourth option for tomorrow. 30 muscle ups…