Daily WOD – Apr 16, 2012
As a team of 4, with 2 people working at at time, complete for time: 1600m row 2 rope climbs 100 wall balls (20/14# to 10') 2 rope climbs 100 kettlebell snatch (53/35#) 2 rope…
Rest Day – Apr 15, 2012
Thanks to everyone for another great week at ICA! If you've got some free time today, feel free to stop down at the South Philly Rumble to cheer on Phil, Eric, Kevin, Sara, Cari, and…
Daily WOD – Apr 14, 2012
Alotta Tabata Double unders Kettlebell swings (53/35#) Row (calories) Push press (65/45#) WOD Notes: What's a tabata? Tabata workouts consist of 8 rounds of a 20 second work set followed by a 10 second rest. …
Daily WOD – Apr 13, 2012
Back squat 1-1-1-1-1-1-1 Then 30 reps not for time of weighted box jumps (24/20") WOD Notes: Compare to 111228
Make Up Day – Apr 12, 2012
Come on in tonight between 4:30 and 7:30 to make up one of the last 5 WODS. This weeks choices are: banded front squat then 400 m run backwards choose your own WOD, see Friday…
Daily WOD – Apr 11, 2012
WOD 1: Death by deadhang pull up WOD 2: 5 rounds for time of: 10 left arm dumbbell push press (35/20#) 5 left leg box jumps (16/12") 10 right arm dumbbell push press 5 right…
Daily WOD – April 10, 2012
Snatch Balance 1-1-1-1-1 Then Snatch 1-1-1-1-1 WOD Notes: Compare snatch bal to 111101 and snatch to 111206. Community Notes: Happy birthday John! There's absolutely no doubt that you're the rock that ICA was built on! From the…
Daily WOD – Apr 9, 2012
Complete 10 rounds for time of: 15 deadlifts (135/95#) 15 push ups Note: This is the first Monday morning WOD and is being held by coach John. Come on out for a rousing good time…
Rest Day – April 8, 2011
Thanks for another great week at ICA! Rest up and enjoy your Sunday. And get ready for another great week of WODs starting Monday!!
Daily WOD – Apr 7, 2012
CHOOSE YOUR OWN WOD! Rep Scheme: 800 m run (or row) 70 ? 60 ? 50 ? 40 ? 30 ? 20 ? 10 Keg to shoulder (135/75#) Movements: Wall balls (20/14# to 10/9')…