Make Up Day – May 24, 2012
Come in between 4:30 and 7:30 to make up one of the last 5 workouts. This week the choices are: "Nate" AMRAP in 20 minutes of 2 muscle ups, 4 handstand pushups, 8 KB swings…
Daily WOD – May 23, 2012
In teams of 4 complete the following for time: 250 pull ups (chest to bar advanced) 250 KB swings (53/35#) 250 double unders 250 overhead squats (95/65#) WOD Notes: This workout is slightly modified from the…
Daily WOD – May 22, 2012
Banded deadlift 12x1 @ 60% of 1 RM Then Cash out: Sled drag 200m unbroken @ 35% of 1RM deadlift And Assistance: 100 abmat butterfly sit ups (not for time)
Daily WOD – May 21, 2012
Complete 3 rounds for time of: 20 squat snatch (95/65#, NTE 60% of your 1RM squat snatch) 30 vertical jump (18/14") WOD Notes: Today's WOD requires a full squat snatch. Please choose a weight where…
Rest Day – May 20, 2012
Thanks for another great week at ICA! Rest up and enjoy your weekend! Community Notes: Happy birthday Craig!!
Daily WOD – May 19, 2012
Back squat 3-3-3-3-3 Then Complete 4 rounds for time of: 200m sprint 25 air squats Compare 3 rep max back squat to 110927.
Daily WOD – May 18, 2012
"Nate" AMRAP in 20 minutes of: 2 muscle ups 4 handstand push ups 8 kettlebell swings (70/53#) WOD Notes: Nate is a hero WOD in honor of Chief Petty Officer Nate Hardy, who was killed…
Make Up Day – May 17, 2012
Come in today between 4:30 and 7:30 to make up one of the last week's WODs. This week the choices are: "Filthy Fifty" - See May 11th for details With an 8 minute clock, run…
Daily WOD – May 16, 2012
Complete 3 rounds for time of: 800m run 15 box jumps (32/24") 30 push press (95/65#) WOD Notes: There will be a 30 minute time cap on this WOD. As usual, we will scale distances, heights…
Daily WOD – May 15, 2012
AMRAP in 15 minutes of: 10 chest to bar pull ups 10 deadlifts (205/135#) WOD Notes: The deadlift weight should not exceed 50% of your 1RM deadlift. To scale the chest to bar pull up,…