Daily WOD – Dec 5, 2012
Open WOD 12.3 AMRAP in 18 minutes of: 15 box jumps (24/20") 12 push press (115/75#) 9 toes to bar WOD Notes: The CrossFit Games season is starting up in March (if you didn't read…
Daily WOD – Dec 4, 2012
Deficit Deadlift 1-1-1-1-1-1-1 (standing on 45# plate) Then Weighted pull up 1-1-1-1-1-1 WOD Notes: Compare pull up to 120320. Community Notes: Thanks to everyone who showed up for class yesterday! It was our busiest day…
Daily WOD – Dec 3, 2012
“Three Little Girls” (1) Little Angie – 25 pull-ups, 25 push-ups, 25 sit ups, 25 squats (2) Little Karen – 75 wall balls (20/14# to 10/9′) (3) Little Izzie – 30 power snatch (95/65#) WOD…
Rest Day – Dec 2, 2012
Thanks for another great week at ICA! Rest up and get ready for another action packed week of workouts! For the first release about the 2013 CrossFit Games season click here.
December Schedule & Announcements!
How is it already DECEMBER!?! We have some important dates and schedule changes this month due to the holidays, so please read carefully. If not explictly stated below, assume a normal schedule! These changes are also captured…
Daily WOD – Dec 1, 2012
Overhead Squat 2-2-2-2-2-2 Then 15-10-5 reps for time of Push press (125/80) 10 yd shuttle run
Daily WOD – Nov 30, 2012
"Diane" Complete 21-15-9 reps for time of: Deadlift (225/155#) Handstand push ups WOD Notes: Compare to 110914.
Make Up Day – Nov 29, 2012
Come in between 4:30 and 7:30 to make up one of the last 5 workouts. This week the choices are: Shoulder Press 5-5-5-5-5 then 500m row for time and 50 hollow rocks front/back Complete 21-15-9…
Daily WOD – Nov 28, 2012
Complete 50-30-10 reps for time of: Front Squat (105/70) Box Jumps (24/20") Community Notes: Happy Birthday Taylor!!
Daily WOD – Nov 27, 2012
Hang clean 3-3-3-3-3 Then Complete 3 rounds for time of: 20 hang power clean (95/65#) 20 double unders WOD Notes: Compare to 120116.