Daily WOD – March 20, 2012
Banded box back squat 12x2 Then Assistance work: Max weighted pull up & max duration L-sit hold Community Notes: Come on out to the 6:30pm class for Sara's first solo-lead class. We're hoping for a…
Daily WOD – March 19, 2012
Little Jackie Intervals 3 rounds, each for time, of: 500m row 25 thrusters (65/45#) 15 pull ups WOD Notes: You will get a short rest (approximately 3 minutes) between rounds. Community Notes: Happy birthday Mike…
Rest Day – March 18, 2012
Thanks for another great week at ICA! Great job to everyone who completed Open WOD 12.4 on Thursday or Saturday. One week left to go! Rest up and come back Monday ready for another great…
Daily WOD – March 17, 2012
Find your max weight at the following complex: 4 deadlifts 3 hang power clean 2 front squat 1 jerk Then Cash out: Max duration bar hang (aka - hang on the bar as long as…
Daily WOD – Mar 16, 2012
Banded sumo deadlift 10x1 (60% of 1RM sumo deadlift) Then Assistance: Sled drag 400m (30% of 1RM deadlift) WOD Notes: The deadlifts are designed to be done with very little rest, approximately 45 seconds between sets.…
Open WOD 12.4 – March 15, 2012
AMRAP in 12 minutes of: 150 wall balls (20/14# to 10/9') 90 double unders 30 muscle ups WOD Notes: This week's WOD combines two classic CrossFit workouts: Karen and 30 MU for time. To spice…
Local CrossFit Events and Fundraisers!
We've been getting LOTS of emails from local CrossFit gyms that are running events and/or fundraisers over the next few months. Read up on the details below, and let us know if you are interested…
Daily WOD – Mar 14, 2012
Bamboo Day! Overhead squat 3-3-3 Bamboo bench press 15-15-15 Weighted box jump 1-1-1-1-1-1-1 WOD Notes: You all did a great job with two intense WODs on Monday and Tuesday! Join us Wednesday for an "active…
Daily WOD – March 13, 2012
Girls Gone Wild (Part 2) 21 deadlifts (225/155#) 21 handstand push ups 21 (squat) clean (135/95#) 21 ring dips 21 thruster (95/65#) 21 pull ups WOD Notes: Today's WOD is based off another 3 benchmark…
Daily WOD – March 12, 2012
Girls Gone Wild (Part 1) 400m run 21 kettlebell swing (53/35#) 12 pull ups 400m run 30 box jump (24/20") 30 wall ball (20/14# to 10') 400m run 15 overhead squat (95/65#) 400m run (record…