Rest Day – Nov 18, 2012
Meet at Anderson Park at 11:00 a.m. today for a fun two hand touch football game! The field is at the intersection of Hopwood Rd and 113. If you can't make the game, rest up…
Daily WOD – Nov 17, 2012
Deadlift 5-5-5-5-5 Then Sled drag 4 x 30 yd (40% SDC) WOD Notes: The SDC (sled drag constant) is your deadlift and bodyweight added together.
Daily WOD – Nov 16, 2012
ICA Grand Opening WOD Complete 5 rounds for time of: 7 bar facing burpees 14 overhead squats (95/65#) WOD Notes: This is the workout that we used at our grand opening celebration a little over…
The Who/What/When/Why of Rx
It's time for our 3rd edition of "Words of Wisdom from ICA." Today we're diving into the elusive "Rx." What does it mean to Rx? Why do we care about Rx? Who should Rx? When…
Make Up Day – Nov 15, 2012
Come in between 4:30 and 7:30 to make up one of the last 5 workouts. This week the choices are: Snatch balance 3 reps @ 50% of 1 rep max OHS then hang snatch 3-3-3-3-3…
Daily WOD – Nov 14, 2012
"300 " Complete for time: 25 pull ups 50 deadlifts (135/95#) 50 push ups 50 box jumps (24/20") 50 floor wipers 50 one arm DB clean & jerks (35/15#) 25 pull ups WOD Notes: This…
Daily WOD – Nov 13, 2012
Complete for time 10-9-8-7-6-5-4-3-2-1 of: Ring dips Sit ups Shoulder to overhead (115/75#) Community Notes: The first ever ICA flag football game will be held at 11:00 a.m. this Sunday, Nov 18. The game will…
Daily WOD – Nov 12, 2012
Back squat 3-3-3-3-3 Then AMRAP in 5 minutes of: 1 power clean, 1 chest to bar pull up 2 power cleans, 2 chest to bar pull ups etc... WOD Notes: The Rx weight for the…
Rest Day – Nov 11, 2012
Thanks for another great week at ICA! Another great week of WODs starts on Monday.
Daily WOD – Nov 10, 2012
Complete for time: 100 wallballs 200 double unders WOD Notes: You may break up exercises as needed to complete the workout. Ex: 5 rounds of 20 wallballs and 40 double unders