Daily WOD – Jul 11, 2012
Complete for time: 400m run 100 double unders 400m run 75 box jumps (24/20") 400m run 50 pullups 400m run 25 overhead squats (65/45#, NTE 50% 1RM) WOD Notes: Shout out to Cate Kelly of…
Daily WOD – Jul 10, 2012
Back squat 1-1-1-1-1-1-1 Then Tabata KB goblet squat (53/35#) and tabata situps WOD Notes: A tabata consists of 8 rounds of 20 seconds of work followed by 10 seconds of rest. You'll complete a full tabata…
Daily WOD – Jul 9, 2012
6-5-4-3-2-1 for time of: Bear complex (115/75#) Muscle ups WOD Notes: The substitute for a muscle-up will be a single jumping muscle-up OR 1 burpee and one muscle up transition. The bear complex is a…
Rest Day – Jul 8, 2012
Thanks for another great week at ICA! Rest up and enjoy your weekend! Get ready for another great week of WODs starting Monday.
Daily WOD – Jul 7, 2012
3 x 800m run And 1 x 400 m sled drag (~20% 1RM deadlift) WOD Notes: This WOD will be run in four 7-minute rounds. Once you finish your run/drag, you have the remainder of…
Daily WOD – Jul 6, 2012
Squat clean 3-3-3-3-3 Then 100 slamballs for time (20/14#) WOD Notes: The squat cleans should be "touch and go" with no resting on the floor or shoulders. Ideally it should take less than 20 seconds…
Make Up Day – Jul 5, 2012
Come in between 4:30 and 7:30 to make up a workout from the last week. This week the choices are: 21-15-9 reps for time of deadlift (295/195#) and burpee box jumps (24/20") Shoulder press 1-1-1-1-1-1-1…
Open Gym – Jul 4, 2012
Before splurging at your July 4th BBQs, come join us today between 8:30 and 11:30 a.m. for a free open gym. Guests and visitors are welcome! You can do any workout you'd like. If there is…
Daily WOD – Jul 3, 2012
4 minute AMRAP of the Baseline: 500m row 40 squats 30 situps 20 pushups 10 pullups Then Banded box back squat 12x2 WOD Notes: The AMRAP will test how far an athlete can make it…
Daily WOD – Jul 2, 2012
Complete for time: 30 clean & jerk (115/75#) 30 burpees 30 floor press (115/75#) 30 toes to barbell 30 sumo-deadlift high pull (115/75#) 60m overhead walking lunge (45/25#)