Daily WOD – Feb 13, 2012
Complete for time 25-20-15-10-5 of: Overhead squat (95/65#) Box jumps (24/20") Community Notes: Happy birthday Lindsey!
Rest Day – Feb 12, 2012
Thanks for another great week at ICA! Rest up and enjoy your weekend!
Daily WOD – Feb 11, 2012
Valentine's Day Partner WOD In teams of 2 complete: 50 kettlebell swings (53/35#) 50 sit ups 50L/50R walking lunge 50 box jumps (24/20") 50 push ups 50 wall balls (20/14# to 10') 50 pull ups…
Daily WOD – Feb 10, 2012
Back squat 8 x 3 @ 50% of your 1 rep max (secret twist to be announced!) Assistance: Max consecutive push-ups Partner Tabata leg tosses WOD Notes: Come on in for another fun Friday at…
Make Up Day – Feb 9, 2012
Join us between 5pm and 7:30pm to make up a workout you missed this week. Your choices are: Teams of 4 have 20 minutes to score as many points as possible on: row, rope climb,…
Daily WOD – Feb 8, 2012
"Fran" 21-15-9 of thrusters (95/65#) and pull ups WOD Notes: Compare to Sept 29, 2011 Community Notes: HAPPY BIRTHDAY MIKE KEELEY!!! Other Notes: For a good read, check out Lessons Learned. (A free article from…
Daily WOD – Feb 7, 2012
10 rounds for time of: 5 burpees 1 barbell complex (165/110#) The barbell complex is: 4 deadlifts 3 hang power clean 2 front squat 1 push or split jerk WOD Notes: We'll scale the complex…
Daily WOD – Feb 6, 2012
5 rounds for time of: 5 man makers (choose your weight dumbbells) 3 box jumps (36/30") Then Bench Press 1-1-1-1-1
Rest Day – Jan 5, 2012
Thanks for another great week at ICA! Rest up and enjoy your weekend... we have some great WODs planned for next week!
Daily WOD – Feb 4, 2012
Overhead squat 1-1-1-1-1-1-1 Then 200m sled drag (@ body weight)