Daily WOD – May 14, 2012
1 rep max turkish get up Then 1 rep max hang power clean Compare turkish get up to 111122. Compare HPC to 3rm on 110906.
Rest Day & CrossFit for Hope!
Thanks for another great week at ICA!! As you relax and enjoy the good weather this weekend, take a few minutes to sign up for this year's CrossFit for Hope fundraiser. This year the entire…
Daily WOD – May 12, 2012
With an 8 minute clock : Run 400m then AMRAP of 1 arm kettlebell OHS (53/35#) * * You may switch arms as needed, but the KB must remain overhead at all times. Any time…
Daily WOD – May 11, 2012
"Filthy Fifty" For time: 50 box jumps (24/20") 50 jumping pullups 50 kettlebell swings (53/35#) 50 walking lunge 50 knees to elbows 50 push press (45/35#) 50 back extensions (abmat) 50 wall balls, (20/14# t0…
Make Up Day – May 10, 2012
Come in between 4:30 and 7:30 to make up one of the last week's WODs. This week the choices are: 10-1 HSPU, 1-10 L-sit pull ups for time Deadlift 1-10-1-20-1-30-1 then tabata wallballs (14/10# to…
Daily WOD – May 9, 2012
Push Jerk 1-1-1-1-1-1-1 Then 5 rounds for time of: 5 push jerk (75% of 1 rep max) 10 pistols WOD Notes: Today we are going to focus on a strict push jerk which means there…
Regionals!
Congratulations to Nikki on coming in 18th at the 2012 Mid-Atlantic Regional competition this weekend. Nikki came in ranked 30th among individual competitors and worked her way up through each event. It was a pleasure…
Daily WOD – May 8, 2012
Complete an AMRAP in 3 minutes at each station, with a 1 minute break between stations: Double unders Toes to bar Box jumps (24/20") Push ups WOD Notes: Your score is the total number of…
Daily WOD – May 7, 2012
Complete 30-20-10 reps for time of: Overhead squat (95/65#) Ring dips WOD Notes: The weight in this workout is designed not to exceed 55% of your 1 rep max overhead squat. Please sign up for the 6:15…
Rest Day – May 6, 2012
Thanks for another great week at ICA! Rest up and enjoy your Sunday. Another great week of WODs starts tomorrow, and we'll have lots of pictures and stories to share from our weekend at Regionals!