Daily WOD – Sep 4, 2012
Fall Nutrition Challenge Performance Test Max distance broad jump Max box jumps in 3 minutes Max push ups in 2 minutes 800m sprint Cash out: 50 toes to bar (not for time) Reminder: The Fall…
Daily WOD – Sep 3, 2012
"Lumberjack 20" 20 deadlifts (275/185#) / 400m run 20 KB swings (70/53#) / 400m run 20 overhead squats (115/75#) / 400m run 20 burpees / 400m run 20 chest to bar pull ups / 400m run 20 box jumps (24/20")…
Rest Day – Sept 2, 2012
Thanks for another great week at ICA! Rest up and enjoy your holiday weekend! Get ready for another great week of WODs starting Monday!
Daily WOD – Sep 1, 2012
Complete four 90 second rounds of: Sprint 50 meters AMRAP kettlebell swings (70/53#) Rest 3 minutes between rounds. WOD Notes: We will be completing this workout outside. Please leave the paved parking spots free today!…
Daily WOD – Aug 31, 2012
Back squat 5-5-5-5-5 Then Sled drag 400m (20% of your SDC, see below) WOD Notes: This is what you get for joining a box owned by a physics teacher and an engineer. Each of you…
Make Up Day – Aug 30, 2012
Come in between 4:30 and 7:30 to make up one of the last 5 WODs. This week the choices are: Complete 3 rounds for time of 5 2fer muscle ups, 10 2fer snatches (95/65#), 15…
Daily WOD – Aug 29, 2012
AMRAP in 11 minutes of: Run 100m 3 thrusters (95/65#) Run 100m 6 thrusters Run 100m 9 thrusters... WOD Notes: Continue moving up the thruster ladder until the time is up. Score is the total…
Daily WOD – Aug 28, 2012
Clean and Jerk 3-3-3-3-3 Then AMRAP in 5 minutes of: 10 wall balls 10 burpees WOD Notes: Athletes will have approximately 20 minutes to establish a 3 rep max clean and jerk. A full squat…
Daily WOD – Aug 27, 2012
In teams of 4 complete: Row 5k Goblet squats (53/35#) Pushups Rest WOD Notes: This WOD is a 5k race on the rower. While one person is rowing, two others are completing as many reps…
Rest Day – Aug 26, 2012
Thanks for another great week at ICA! Rest up and enjoy your weekend! Community Notes: Happy 2nd birthday Leila Warnek!