Daily WOD – Dec 20, 2011
Banded box squat 12 x 2 (55% of your 1RM) then For time: 40-30-20-10 med ball clean with 150 ft shuttle run after each round
Daily WOD – Dec 19, 2011
"J.T." 21-15-9 reps for time of: Handstand Pushups Ring Dips Pushups WOD Notes: This workout is another benchmark hero that will often not leave you out of breath but will completely fatigue your triceps. Soreness…
Rest Day – Dec 18, 2011
Thanks for another great week at ICA! Rest up and get ready for another great week of WODs starting Monday. We have a regular schedule through Friday of next week, but we're closed 12/24.
Daily WOD – Dec 17, 2011
"12 Days of Christmas" Day 1 = 1 run (200m) Day 2 = 2 deadlifts (225/155#) Day 3 = 3 box jumps (30/24") Day 4 = 4 push ups (clapping for guys) Day 5 = 5 seconds L-sit hold Day 6 = 6 wall…
Daily WOD – Dec 16, 2011
Bench Press 3-3-3-3-3 Then 2 minute AMRAP at each of the following stations: Rope Climb Sandbag Cleans (45#/25) Farmer's Walk (135#/95) Dumbbell Push Press (40#/25) Kettlebell Swing (70#/53) WOD Notes: Your score for the AMRAP…
Make Up Day – Dec 15, 2011
Come join us between 5 and 7 p.m. to make up one of the previous 5 workouts. This week the choices are: 5-4-3-2-1 Clean and Jerk @ 80% of 1RM with 30 ft hand stand…
Daily WOD – Dec 14, 2011
Steph with a solid OHS. Overhead Squats 3-3-3-3-3 Then For time complete 21-15-9 of: Overhead Squat (95/65#) Pull-up
Daily WOD – Dec 13, 2011
3 rounds for time of: 400 m run 50 double unders 25 burpees
Daily WOD – Dec 12, 2011
Banded deadlift 12 x 2 (50% 1RM) then 5 rounds NOT for time of: 5 zercher deadlifts (35% 1RM) 10 toes to bar
Rest Day – Dec 11, 2011
Thanks for another great week at ICA! Rest up and get ready for some more fun WODs next week. Remember next Saturday we'll do the 12 days of Christmas WOD followed by a Holiday Grab…