Daily WOD – Mar 2, 2012
21-18-15-12-9-6-3 Pull ups Wall balls (20/14# to 10/9') Community Notes: We (Nikki and John) can't make it out to wings tonight, feel free to go out and have some for us! We'll be back next…
Open WOD 12.2 – March 1, 2012
Open WOD 12.2 You have 10 minutes to complete as many reps as possible of the following sequence: 30 snatch (75/45#) 30 snatch (135/75#) 30 snatch (165/100#) As many snatches as possible at 210/120# Notes:…
Daily WOD – Feb 29, 2012
With a 20/14# medicine ball, do 40-30-20-10 of: Overhead walking lunge Ball push ups Floor to overhead Notes: Please sign up if you are coming to the 6:15am class! Remember, if no one is signed…
March Announcements
Open WODs This month we'll have our final four Open WODs on March 1, 8, 15, and 22. The gym will open at 4:30 for warm up, and we'll go over rules/standards at 5pm. The…
Daily WOD – Feb 28, 2012
Find your: Max length broad jump Max height box jump 5 rep max back squat WOD Notes: Compare broad jump to 111111. Compare box jump to 110927 and 111210. Whose 5RM back squat will beat their old…
Daily WOD – Feb 27, 2012
"Amanda" 9-7-5 of: Muscle up Snatch (135/95#) WOD Notes: This is a memorial WOD for Amanda Miller, a CrossFit Games athlete who died from cancer at the age of 24. Read more about this tribute…
Rest Day – Feb 26, 2012
Thanks for another great week at ICA! Rest up, relax, and enjoy your Sunday! We have another great week of WODs planned for you starting Monday.
Daily WOD – Feb 25, 2012
4 rounds for time of: 400 m run 20 kettlebell swing (53/35#) 5R/5L turkish get-up WOD Notes: The turkish get-up starts on the floor, come to a full stand, and then finish back on the…
Daily WOD – Feb 24, 2012
Banded back squat 12x2 Then "Annie" (50-40-30-20-10 double unders and sit ups) Notes: Thanks for a great showing tonight for our first Open Competition! We're looking forward to 4 more weeks of that much energy and…
Open WOD 12.1 – Feb 23, 2012
2012 Reebok CrossFit Open WOD #1 AMRAP in 7 minutes of: BURPEES! On each jump you must touch an object 6" above your reach, with both hands. WOD Notes: You may think it is sick,…