Daily WOD – Oct 20, 2012
Find your 1 rep max: Clean Power clean WOD Notes: Today you will establish a 1 rep max on both a clean and power clean. You may choose which one to focus on longer but…
Daily WOD – Oct 19, 2012
Interval Day Complete for time: 500m row 25 kb swings (53/35#) 10 toes to bar Rest approximately 3 minutes then repeat for a total of 3 rounds.
Make Up Day – Oct 18, 2012
Come in between 4:30 and 7:30 to make up one of the last five workouts. This week the choices are: Rack Jerk 1-1-1-1-1-1-1 then 20 skin the cats (NFT) Run 5K for time Complete for…
Daily WOD – Oct 17, 2012
5 rounds for time of: 3 shoulder to overhead (205/135#, NTE 80% 1RM) 15 box jumps (24/20") WOD Notes: The box jumps will be "games standard" meaning you must show complete control standing on top…
Daily WOD – Oct 16, 2012
Banded box front squat 12x2 Then (not for time) Banded hip extension 4x10 Russian kettlebell swing 4x10 (go heavy!)
Daily WOD – Oct 15, 2012
Complete for time: 15 thrusters (115/75#) 1 rope climb 12 thrusters 2 rope climbs 9 thrusters 3 rope climbs 6 thrusters 4 rope climbs 3 thrusters 5 rope climbs WOD Notes: Remember your pants or…
Rest Day – Oct 14, 2012
Thanks for another great week at ICA! Rest up and enjoy your weekend! Community Notes: CrossFit Pottstown is holding a River Trail Run fundraiser to benefit Officer Fox on Sunday, October 21 2012. Check out…
Daily WOD – Oct 13, 2012
Run 5k for time WOD Notes: Start by re-reading this post on cherry picking, then come join us in the morning for a beautiful fall run! The 5k will be 6 laps of our 800m course…
Daily WOD – Oct 12, 2012
Rack Jerk 1-1-1-1-1-1 Then 20 skin the cats (not for time) Community Notes: Happy Birthday to Marilisa and Barb!
Make Up Day – Oct 11, 2012
Come in between 4:30 and 7:30 to make up one of the last 5 workouts. This week the choices are: Complete 3 rounds for time of 400m run, 50 double unders, 25 burpees Overhead squat…