Rest Day – March 11, 2012
Thanks for a FANTASTIC week at ICA! Congrats to everyone who set new PRs this week - either on Open WOD 12.3 or the power cleans on Friday. You guys are working hard and it's…
Daily WOD – Mar 10, 2012
In teams of 4, complete 4 rounds of: 2 athletes alternate sandbag carry 800m run 2 athletes alternate rope climbs (sub rope pull) There will be two scores per team: time and total rope climbs.…
Daily WOD – March 9, 2012
Power Clean 1-1-1-1-1-1-1 Then At 60% of your 1RM, perform 4 power cleans on the minute for 6 minutes Notes: Compare to 111118
Open WOD 12.3 – March 8, 2012
AMRAP in 18 minutes of: 15 box jumps (24/20") 12 push press (115/75#) 9 toes to bar Notes: And we finally have it - a "traditional" CrossFit WOD! It's a brutal triplet that will tax…
Daily WOD – Mar 7, 2012
Front Squat 3-3-3-3-3 Then With a 5 minute running clock complete: 80 air squats AMRAP double unders Score is total double unders completed. Note: Please remember to sign up for the 6:15 a.m. class if…
Clean & Jerk Clinic at CrossFit KOP
Looking to improve your clean and jerk? Here's your answer! We just got word from CrossFit King of Prussia that they have a few extra spots in their C&J clinic this weekend. The clinic is…
Daily WOD – March 6, 2012
AMRAP in 20 minutes of: Max consecutive handstand push ups (or push ups) 400m run WOD Notes: Today's score will be the total number of handstand push ups (or push ups) completed. You start with…
Daily WOD – Mar 5, 2012
7 rounds for time of: 7 kettlebell sumo deadlift high pull (53/35#) 7 kb swing 7 kb goblet squat WOD Notes: Advanced athletes should consider using 70/53# kettlebells.
Rest Day – March 4, 2012
Hooray rest day! I think we ALL need it this week! Thanks for another fantastic week at ICA. Use today to rest, recover, sleep lots, and spend time with family and friends. Come back recharged…
Daily WOD – Mar 3, 2012
Deadlift 3-3-3-3-3 Then 100 box jumps (24"/20") for time Notes: We are running a make up session for Open WOD 12.2 tomorrow at 8:00am. We'll have the gym opened by 7:30 so you can come…