Daily WOD – Dec 15, 2012
EMOM for 30: 1 Snatch (~90% 1RM) WOD Notes: EMOM stands for every minute on the minute. This means at the start of each minute you will complete one snatch. We STRONGLY prefer a squat…
Daily WOD – Dec 14, 2012
"The Chief" Max rounds in 3 minutes of: 3 power cleans (135/95#) 6 push ups 9 air squats Rest 1 minute. Repeat for a total of 5 cycles. Score is total rounds completed. WOD Notes: Only…
Make Up Day – Dec 13, 2012
Come in between 4:30 and 7:30 to make up one of the last 5 workouts. This week the choices are: Back Squat 1-30-1-20-1-10-1 Complete 4 min of situps, 2 min of double unders, 3 min…
Daily WOD – Dec 12, 2012
Max height box jump Then "12.1" AMRAP in 7 minutes of: Burpees WOD Notes: This is another competition workout from last year. The standard for burpees is that each athlete must set a mark 6"…
Daily WOD – Dec 11, 2012
Complete 3 rounds for time of: 400m run 21 sumo deadlift high pull (75/55#) 21 thrusters (75/55#) Community Notes: A huge THANK YOU to everyone who donated to Jaden and his mom! We collected a…
Daily WOD – Dec 10, 2012
"The Bear" Bear Complex 7-7-7-7-7 WOD Notes: The bear complex is a barbell progression consisting of power clean -> front squat -> push press -> back squat -> push press (from behind the head). For The…
Rest Day – Dec 9, 2012
Thanks for another great week at ICA! Rest up and get ready for another great week of WODs!
Daily WOD – Dec 8, 2012
Complete the following 4 min situps 2 min double unders 3 min situps 1.5 min DU 2 min situps 1 min DU 1 min situps 0.5 min DU Score is total reps completed. Community Notes:…
Daily WOD – Dec 7, 2012
Back Squat 1-30-1-20-1-10-1 WOD Notes: To help pick your weights, the last 1 rep max was 121031.
Make Up Day – Dec 6, 2012
Come in between 4:30 and 7:30 to make up one of the last 5 workouts. This week the choices are: "Diane" 21-15-9 reps for time of deadlift (225/155#), handstand pushups Overhead squat 2-2-2-2-2-2 then 15-10-5…