Daily WOD – Aug 17, 2012
Banded Deadlift 10x1 (50% 1RM deadlift) Then Complete 5 rounds not for time of: 5 zercher deadlifts (20-30% 1RM deadlift) 10 V-ups Community Notes: Happy Birthday Phil!
Make Up Day – Aug 16, 2012
Come in between 4:30 and 7:30 to make up one of the last five workouts. This week the choices are: Complete for time 25 toes to bar, 50 hand release pushups, 75 lunges, 100 double…
Daily WOD – Aug 15, 2012
"Cindy" AMRAP in 20 minutes of: 5 pullups 10 pushups 15 squats WOD Notes: This is one of the more famous CrossFit benchmarks and is a great test of muscular endurance. It will be fun…
Daily WOD – Aug 14, 2012
Overhead Squat 1-1-1-1-1-1-1 Then One arm overhead kettlebell carry - 5 sets WOD Notes: One kettlebell carry is taking the kettlebell down the gym in one hand and back in the other. The goal is…
Daily WOD – Aug 13, 2012
AMRAP in 4 minutes of: Power clean and jerk (135/95# NTE 75% 1RM) Rest AMRAP in 4 minutes of: Burpee pullups WOD Notes: Score will be the number of reps from both WODs added together. …
Rest Day – Aug 12, 2012
Thanks for another great week at ICA! Rest up and enjoy the beautiful weekend. Get ready for another great week of WODs starting Monday!
Daily WOD – Aug 11, 2012
Dirty Thruster 1-1-1-1-1-1-1 Then Complete for time: 500m row 25 DB clean and thruster (45/25#) WOD Notes: Why is the thruster dirty? Because it needs to be cleaned off the floor! Compare thruster to 120427.
Daily WOD – Aug 10, 2012
Mrs. SpenceComplete for time: 25 toes to bar 50 hand release push ups 75 walking lunge steps 100 double unders 75 sit ups 50 deadlifts (135/95# NTE 40% 1RM) 25 burpees WOD Notes: This…
Make Up Day – Aug 9, 2012
Come in between 4:30 and 7:30 to make up one of the last 5 workouts. This week the choices are: Max height box jump then 10x2 banded front squat (no box, normal stance) 31 heroes…
Beef, it’s what’s for dinner!
In a previous comment, I had sought interest in sharing a grass-fed cow from a farmer in Lancaster. The price is $4 per pound of hanging weight and usually ends up being between $300 to $400 per…