Daily WOD – Nov 22, 2011
Find your 1 rep max Turkish Get Up Then 12x2 Banded Back Box Squats WOD Notes: Never heard of a Turkish get up before? Come on in and find out what they're all about. (Hint:…
Daily WOD – Nov 21, 2011
For time 21-15-9 each of: Deadlift (275#/185) Box Jump (24"/20) Pullups
Rest Day – Nov 20, 2011
Thanks for another great week at I.C.A.! Rest up and get ready for another great week of WODs starting Monday. Remember we'll have a regular schedule this Monday, Tuesday, and Wednesday, but a modified schedule…
Daily Wod – Nov 19, 2011
5 x 400 m sprint WOD Notes: Run fast.
Daily Wod – Nov 18, 2011
Power Clean 1-1-1-1-1-1-1 AMRAP in 8 minutes of: 1 Power Clean, 1 Burpee 2 Power Cleans, 2 Burpees 3 Power Cleans, 3 Burpees 4 Power Cleans, etc Continue until time is up. Power Cleans are at…
Make Up Day – Nov 17, 2011
Feel free to drop by anytime between 5 and 7 tonight to make up any of the last 5 WODs. Your choices this week are: NFL Combine - 40 yd dash, max reps bench press,…
Daily WOD – Nov 16, 2011
For time complete: 30 burpees 30 hang power clean (95/65#) 30 box jumps 30 overhead walking lunge (45/25#) 30 double unders 30 kettlebell swing (53/35#) 30 push ups 30 wall balls (20/14#) 30 toes through…
Daily WOD – Nov 15, 2011
Push Press 5-3-3-2-1-1 Then For time complete 10-9-8-7-6-5-4-3-2-1 of: Push press (50% of your 1RM) Sit-ups WOD Notes: We will be finding a 1 rep max for your push press today. Early sets (5's and…
Daily WOD – Nov 14, 2011
5 Rounds for Max Reps of Body Weight Back Squat Double Unders WOD Notes: Upon finishing your last back squat, you must immediately grab your rope and go into double unders until failure. The score…
Rest Day – Nov 13, 2011
Thanks for another great week at ICA. Rest up and do something fun and relaxing, we have some good WODs coming this week. Make sure to stretch those hamstrings.