Daily WOD – Jun 12, 2012
“Fran” 21-15-9 of thrusters (95/65#) and pull ups WOD Notes: Compare to 120208 or 110928 (or check their respective make up days) Community Notes: Only 1 more day until our Running Form Workshop with Tim Pappas! It…
Daily WOD – Jun 11, 2011
AMRAP in 18 minutes of: 30 consecutive double unders 15 consecutive kettlebell swings (53/35#) WOD Notes: For today's WOD, each set of DU and KBS must be unbroken. If you complete 28 DU and trip…
Rest Day – Jun 10, 2012
Thanks for another great week at ICA! Rest up and enjoy your weekend! We have another great week of WODs starting Monday, including a benchmark or two you won't want to miss.
Daily WOD – Jun 9, 2012
"Hope" Complete 3 rounds of the following, with 1 minute at each station. There is a 1 minute rest between rounds. Your score will be the total number of repetitions completed. Burpees Power snatches (75/55#) Box…
Daily WOD – Jun 8, 2012
Sumo Deadlift 1-1-1-1-1-1-1 Then 1,000m row for time And Partner leg tosses 5x15
Make Up Day – Jun 7, 2012
Come in between 4:30 and 7:30 to make up one of the last five WODs. This week the choices are: Hang Power Snatch 1-1-1-1-1-1-1 then AMRAP in 8 minutes of 200m run and 15 HPS…
Daily WOD – June 6, 2012
Front Squat 5-5-5-5-5 Then 30 weighted box jumps (not for time) WOD Notes: Compare weighted box jumps to 110413 Community Notes: Happy birthday Gil! We hope to see you back here soon! Weekend Notes: We're…
Daily WOD – Jun 5, 2012
In pairs, complete 12 rounds (6 each) of: 5 hand stand pushups 7 deadlifts (225/155#) NTE 60% 1RM 9 burpees WOD Notes: This will be an interval style workout in which one partner will complete…
Daily WOD – June 4, 2012
"Elizabeth" For time, complete 21-15-9 of: Squat Clean (135/95#) Ring dips WOD Notes: Elizabeth is a benchmark WOD that requires a full squat clean. The weight you choose should not exceed 70-75% of your 1RM…
Rest Day – Jun 3, 2012
Thanks for another great week at ICA! Enjoy the rest of your weekend! Community Note: Lindsey and Kim are doing a mud run next weekend to raise money for the National Multiple Sclerosis Society. They…