Daily WOD – Nov 9, 2012
Snatch Balance - work up to 3 reps at 50% of 1 rep max overhead squat Then Hang Squat Snatch 3-3-3-3-3
Make Up Day – Nov 8, 2012
Come in between 4:30 and 7:30 to make up one of the last five workouts. This week the choices are: "Fran" 21-15-9 reps of thrusters (95/65#) and pullups Bamboo bench press 2x15 then bench press…
Daily WOD – Nov 7, 2012
Run 5x400m Then Find your 5 rep max weighted ring dip WOD Notes: The rest between runs should be approximately the same length of time as the run itself (1:1 work:rest ratio).
Daily WOD – Nov 6, 2012
Front Squat 2-2-2-2-2-2 Then Max timed plank hold
Daily WOD – Nov 5, 2012
Partner Interval "DT" Complete 10 rounds for time of: 12 dead lifts (155/105# NTE 70% push jerk) 9 hang power cleans (155/105#) 6 push jerk (155/105#) WOD Notes: Partner 1 completes one full round while…
Rest Day – Nov 4, 2012
Thanks for another great week at ICA! Rest up and enjoy your weekend! Photo is of a cute but not very intelligent deer that decided to take a nap between John's archery targets last Thursday.…
Daily WOD – Nov 3, 2012
Bamboo bench press 2x15 Then Bench press 5-5-5-5-5
Daily WOD – Nov 2, 2012
"Fran" Complete 21-15-9 reps for time of: Thrusters (95/65#) Pull ups WOD Notes: Compare to 120612.
Make Up Day – Nov 1, 2011
Join us between 4:30-7:30pm to make up one of the last 5 WODs. This week your choices are: Max consecutive pull ups, then sumo deadlift 5x1 (training max) "The Nightmare on Wheatland Street" - Team…
Daily WOD – Oct 31, 2012
“CrossFit Total” Back Squat 1-1-1 Shoulder Press 1-1-1 Deadlift 1-1-1 WOD Notes: Today’s workout is a CrossFit benchmark. After warming up, you’ll have three and ONLY THREE attempts at each lift to establish a one…