Daily WOD – Feb 22, 2012
Choose-your-weight dumbbells or kettlebells, then complete for time: 400m farmer's carry 21-15-9 of box step ups (24/20") and power snatch (one arm) 400m farmer's carry Any time you drop your DBs/KBs there is a 3…
Daily WOD – Feb 21, 2012
Push Press 3-3-3-3-3 Assistance (not for time, complete in any order): 50 toes to bar 5 rope climbs (10 advanced)
Daily WOD – Feb 20, 2012
For time, complete 30-20-10 of: Wall ball (20/14# to 10') Hang power clean (95/65#) WOD Notes: This WOD was created by CrossFit BWI for their 2010 Mid-Atlantic Hopper Challenge. There are 2 rules - 1)…
Rest Day – Feb 19, 2012
Thanks for another great week at ICA! Great job with some tough WODs this week. Rest up - another great week of WODs starts on Monday! Even though it's Presidents Day, we have a normal…
Daily WOD – Feb 18, 2012
"The Seven" 7 Rounds for time of: 7 handstand push ups 7 thrusters (135/95#) 7 knees to elbows 7 deadlifts (245/165#) 7 burpees 7 kb swings (2 pood/ 1.5 pood) 7 pull ups WOD Notes:…
Daily WOD – Feb 17, 2012
Strength work: Platform Deadlift 12 x 1 at 80% of your 1RM Assistance work: 100 sit ups and 100 back extensions (or 50 & 50 on GHD) Buy-in or Cash-out (coach's discretion): Timed 800m run
Make Up Day – Feb 16, 2012
Come on in between 5 and 7:30 tonight to make up any of the last 5 workouts. This week's choices are: 8x3 back squat (50% 1RM), max consecutive push ups, partner tabata leg tosses Valentine's…
Daily WOD – Feb 15, 2012
February Interval Day 500m row 50 DU 25 pull ups All athletes will complete 2 intervals of the above sequence, with a 3 minute rest between rounds. Advanced athletes (and anyone else up for it!) will…
Daily WOD – Feb 14, 2012
Find your 1 rep max ground to overhead Then 3 clean and jerk on the minute for 6 minutes (75% of your 1RM) WOD Notes: This is our Valentine's day gift to you! Today you'll…
There’s still time to sign up!
If you've been thinking about registering for the 2012 CrossFit Open competition, what are you waiting for?!?! We already have a strong team of 11 athletes: John, Nikki, Karen, Mark, Killa, Kevin, Lindsey, Cari, Jimbo,…