Make Up Day – Oct 27, 2011
Join us between 5pm and 7pm to make up a workout you missed this week! "Grace" - 30 clean & jerks for time (135/95#) Deadlift 1-10-1-20-1-30-1. Assistance: KB snatch 20L/20R 3 rounds for time: 5…
Daily WOD – Oct 26, 2011
AMRAP in 15 minutes of: 2 wall climbs 8 toes to bar 10 box jumps (30/24") WOD Notes: Check out this video from CrossFit North Vancouver demonstrating wall climbs: [youtube http://www.youtube.com/watch?v=xJXJOU-PpPw&w=420&h=315]
Daily WOD – Oct 25, 2011
Buy in: 5x3 Banded Bench Press @ 40% 1RM WOD: Bench Press 3-3-3-3-3 (work up to a new 3RM) Cash out: 5 rounds for time of: 10 push-ups & 20 double unders
Daily WOD – Oct 24, 2011
Three rounds for time of: 5 2-fer muscle ups 10 2-fer snatches (95/65#) 15 2-fer wall balls (20/14#) WOD Notes: Never heard of a 2-fer muscle up, snatch, or wall ball? Boy are you in…
Rest Day – Oct 23, 2011
Thanks for another great week at ICA!! Remember to rest and STRETCH tomorrow! If you have a roller at home, roll your back. If not, do some burpees to warm up and then get some…
Daily WOD – Oct 22, 2011
Deadlift 1-10-1-20-1-30-1 Assistance: KB snatch 20L /20R
Mark your calendars!
Sunday October 30 - Since many of you won't be able to make it out to WOD on Monday October 31, we're offering a special "out-of-the-box" WOD on Sunday October 30. We'll be running a…
Daily WOD – Oct 21, 2011
"Grace" 30 clean and jerks for time (135/95#) WOD Notes: Today's workout is a CrossFit benchmark workout. It's meant to be a very short metcon - ideally in the 5 minute range. We'll spend a…
Make Up Day – Oct 20, 2011
[youtube http://www.youtube.com/watch?v=e_utNqmXBQg&w=420&h=315] Join us betwen 5pm and 7pm to make up a workout you missed this week! Westside Assistance Day - Bamboo Bench 3x15, Bamboo OHS 5x3, Max weight box jump (20/16"), Max ring support…
Daily WOD – October 19, 2011
For time, complete: 21 pull ups, 21 sit ups, 100 ft walking lunge 18 pull ups, 18 sit ups, 100 ft walking lunge 15 pull ups, 15 sit ups, 100 ft walking lunge 12 pull…