Daily WOD – Aug 8, 2012
Push Press 3-3-3-3-3-3 Then Handstand work: Beginner - 2 minutes total hand stand hold on wall Intermediate - 1 minute total hand stand hold on floor Advanced - Hand stand walk 30 mats WOD Notes:…
Daily WOD – Aug 7, 2012
"Helen" Compete 3 rounds for time of: 400m run 21 KB swings (53/35#) 12 pullups WOD Notes: Compare to 111112.
Daily WOD – Aug 6, 2012
Partner Interval - AMRAP in 15 minutes of: 10 one-arm dumbbell snatch, alternating arms (80/50#) 60m shuttle sprint WOD Notes: Partner 1 completes one full round while partner 2 rests, then switch. Score is the…
Rest Day – Aug 5, 2012
Thanks for another GREAT week at ICA! Take some time to relax on your couch this weekend. Hopefully yours is comfier than Coach Mark's...
31 Heroes Workout – Aug 4, 2012
AMRAP in 31 minutes 8 Thrusters (155/105#) 6 Rope Climbs (15 ft. ascent) 11 Box Jumps (30/24″) This is a Partner WOD. Partner #1 will perform the work listed above, while partner #2 runs 400m…
Daily WOD – Aug 3, 2012
Max height box jump Then Banded front squat (no box, regular stance) 10x2 (50-60% 1RM) Compare box jump to 120228.
Make Up Day – Aug 2, 2012
Come in between 4:30 and 7:30 to make up one of the last five workouts. This week the choices are: Front squat 1-1-1-1-1-1-1 then 10 hill sprints "Annie-einnA" 50-40-30-20-10-10-20-30-40-50 double unders and situps Deficit deadlifts…
Daily WOD – Aug 1, 2012
3 rounds for time of: 30 (squat) cleans (95/65#) 15 ring rows Community Notes: Happy birthday ICA! If you're still looking for a partner for Saturday's 31 Heroes WOD, talk to Nikki or John or…
Daily WOD – Jul 31, 2012
Complete for time: 10 muscle ups 100 push press (75/55#) 1 mile run WOD Notes: Scale for muscle ups will be jumping muscle ups or 2o pullups and pushups.
Daily WOD – Jul 30, 2012
Deficit Deadlifts 8x2 (75% 1RM deadlift) Then Max weighted pushup WOD Notes: The deadlifts will be performed with an athlete's feet on top of a 45# plate and the bar resting on the floor. To…