Daily WOD – May 5, 2012
Deadlift 1-10-1-20-1-30-1 Then Tabata wall balls (men 16# or 14#, women 12# or 10#, both to 10') WOD Notes: Each set of deadlifts is for max weight, not for time. You'll start with a 1 rep deadlift. This…
Daily WOD – May 4, 2012
Complete for time: 10 to 1 handstand push up 1 to 10 L-sit pull up WOD Notes: This WOD has 10 rounds, the first of which consists of 10 HSPU then 1 L-sit pullup. The…
Make Up Day – May 3, 2012
Join us between 4:30 and 7:30pm to make up a workout you missed during the last week! Your choices are: Thruster 1-1-1-1-1-1-1, then 50 thrusters for time (105/70#, NTE 60% of your 1RM) with 5…
Daily WOD – May 2, 2012
Complete 2 rounds for time of: 400m run 21 power clean (115/75#) 400m run 21 power snatch (115/75#) WOD Notes: The weight you use should not exceed 75% of your 1RM power snatch.
Daily WOD – May 1, 2012
Front Squat 3-3-2-2-1-1 Then 20 skin-the-cats NOT for time (30 advanced) WOD Notes: Compare your 1RM to 110910. If you weren't here in September, compare to your 2RM from 1/23/12, or your 3RM from 11/5/11…
Daily WOD – Apr 29, 2012
Complete 5 rounds for time of: Overhead walking lunge (45/25# plate), 50 feet 21 burpees WOD Notes: This is an oldie but goodie from the vaults of the main page (www.crossfit.com)! This workout was first posted…
Rest Day – Apr 29, 2012
Thanks for another great week at ICA! Rest up and enjoy your weekend! Get ready for another great week of WODs (and hopefully some warmer weather!) starting Monday.
May Dates & Announcements
Here are some important dates for May (and early June)! May 5 - The 8:00am Barbell Club will be cancelled today. We apologize for any inconvenience! May 7 - After a very successful trial period…
Daily WOD – Apr 28, 2012
Strongman Partner AMRAP You and a partner will spend 2 minutes at each station trying to rack up as many points as possible. You will go through the full rotation TWICE! Stations: Tire Flip Leg…
Daily WOD – Apr 27, 2012
Dirty thruster 1-1-1-1-1-1-1 Then Complete 50 thrusters (105/70#, NTE 60% of your 1RM). Every time you put the bar down, complete a 5 burpee buy-in before picking it back up. WOD Notes: Thrusters are "dirty"…