Daily WOD – Oct 18, 2011
Find your 10 rep max overhead squat. Cash out: 500m (timed) row, immediately into 44 DU
Daily WOD – Oct 17, 2011
Complete 3 rounds for time of: 400m run 15 KBS (70/55#) 15 ring rows WOD Notes: Try to go a step heavier on your KB than you normally use in WODs. Rx today is 1.5…
Rest Day – Oct 16, 2011
Even deer can relax on Sundays. Enjoy your rest day! See ya back at I.C.A. for another great week of WODs starting Monday!
Daily WOD – Oct 15, 2011
"1/2 Murph" Run 800 m 50 pullups 100 pushups 150 squats Run 800 m Pullups, pushups and squats may be broken up however you wish, but the workout must start and end with an 800…
Daily WOD – Oct 14, 2011
Westside Assistance Day: Bamboo Overhead Squat 3-3-3-3-3 Max Weighted Box Jump (20"/16") Bamboo Bench Press 15-15-15 Max length Ring Support Hold WOD Notes: Scores will be weight for OHS, Box Jump and Bench Press and…
Make Up Day – Oct 13, 2011
Join us between 5pm and 7pm to make up a workout you missed this week! For time, complete 45 HPSU, 45 deadlifts (275/185#), 45 C2B pull-ups, 5 rope climbs. You can complete the exercises in…
Daily WOD – Oct 12, 2011
Clean & Jerk 1-1-1-1-1-1-1 Then 4 C&J on the minute for 7 minutes (135/95# or 65% 1RM)
Daily Wod – Oct 11, 2011
ICA Tabata Day! 10 m Shuttle Run Pushups Kettle Bell Swings (55/35) Jumping Pullups Notes: Tabata is a timed workout in which you complete 20 seconds of work followed by 10 seconds of rest for…
Daily WOD – Oct 10, 2011
"The End" (modified from the 2011 Reebok CrossFit Games chipper) For time, complete: 20 calorie row 20 wall balls (20/14# both to 10') 20 toes to bar 20 box jumps (24/20") 20 KB SDHP…
Rest Day – Oct 8, 2011
Thanks for another great week at ICA!! Rest up, stretch, and get ready for a great WOD on Monday - straight from the 2011 CrossFit Games! Also, we're planning on ordering ICA hoodies, and we…