Make Up Day – Apr 26, 2012
Join us between 4:30 and 7:30pm to make up a workout you missed during the last week. Your choices are: "Hell-en" - 1200m run, 63 KBS (53/35), 36 pull ups, 800m run, 42 KBS, 24…
Daily WOD – Apr 25, 2012
Complete 4 intervals, each for time of: Row 300m 30 abmat sit-ups 3 rope climbs WOD Notes: The sub for rope climbs will be 12 (challenging!) ring rows. Community Note: Happy Birthday Kim Dieter!
Daily WOD – Apr 24, 2012
Banded box back squats 12 x 2 (approx 50% of your 1RM) Then 400m sled drag - UNBROKEN! (20-25% of your 1RM deadlift) WOD Notes: If you break your 400m sled pull, there is a…
Daily WOD – Apr 23, 2012
"Nasty Girls" Complete 3 rounds for time of: 50 air squats 7 muscle ups 10 hang power clean (135/95#) *NTE 70% of your 1RM HPC or PC WOD Notes: This is another CrossFit classic. Check…
Rest Day – Apr 22, 2012
Thanks for another great week at ICA! Rest up and enjoy your weekend. Also, happy 35th anniversary to Mom and Dad Sieller! Without you, ICA would never exist!
Daily WOD – Apr 21, 2012
"Baseline" 500m row 40 air squats 30 sit ups 20 push ups 10 pull ups Then Shoulder press 12x2 at 80 % of 1 RM WOD Notes: Compare the baseline results to 110920. Compare the…
Daily WOD – Apr 20, 2012
"HELL-en" (Helen's evil sister) For time complete: 1200m run 63 kettlebell swings (53/35#) 36 pull ups 800m run 42 KBS 24 pull ups 400m run 21 KBS 12 pull ups WOD Notes: This workout is…
Make Up Day – Apr 19, 2012
Come in between 4:30 and 7:30 to make up one of the last week's workouts. This week's choices are: Back squat 1-1-1-1-1-1-1 then 30 weighted box jumps not for time Tabata double unders, row, push…
Daily WOD – Apr 18, 2012
Rack pulls 8x1 @ 90% of your 1 RM deadlift. Control the descent. Then 5 rounds for time of 10 pushups 20 double unders WOD Notes: Compare metcon to 111025. Find your last deadlift max on 120201. A rack pull…
Daily WOD – April 17, 2012
Complete for time: 30 snatches (squat or power) 30 clean & jerks (squat or power) WOD Notes: The Rx weight for today is 135/95#, NTE (not to exceed) 85% of your 1RM snatch. In other…