Daily WOD – Oct 8, 2011
Banded Back Squat 12 sets of 2 at 60% 1RM Then AMRAP in 4 minutes of: 25 burpees (40 for advanced) max rep wall balls (20/14# to 10/9') (Score is total number of wall balls…
Daily WOD – Oct 7, 2011
For time, complete: 45 handstand push-ups 45 deadlifts (275/185#) 45 chest-to-bar pull ups 5 rope climbs WOD Notes: You can complete the movements in ANY ORDER. Have fun and pick whatever motivates you to go…
Make Up Day – Oct 6, 2011
Join us between 5pm and 7pm to make up a work out you missed this week! And hang around for Paleo Challenge kick off meeting at 7pm! Platform Deadlift - 12 sets of 1 at…
Daily WOD – Oct 5, 2011
AMRAP in 3 minutes of: 3 power cleans (135/95#) 6 push ups 9 squats Rest one minute, then repeat, for a total of FIVE cycles. WOD Notes: You have 3 minutes to complete as many…
Daily WOD – Oct 4, 2011
Push Press 2-2-2-2-2-2 Then Assistance work (not for time): 400m sled drag with 30% 1 RM 100 sit ups (200 for advanced) Community Notes: Remember to mark your calendars for our Fall Paleo Challenge kick-off…
Daily WOD – Oct 3, 2011
Team "Small" In teams of 2 perform 3 rounds of the following, 1 person working at a time: 1000m row 50 burpees 50 box jumps (24/20") 800m run WOD Notes: "Small" is a hero WOD…
Rest Day – Oct 2, 2011
Thanks for another great week at ICA! Rest up and get ready for another great week of WODs starting Monday!
Daily WOD – Oct 1, 2011
5 rounds for time of: 7 ring dips 14 push press (95/65#) 21 double unders
Daily WOD – Sept 30, 2011
Platform Deadlift - 12 sets of 1 @ 80% 1RM Then SPRINT 400m, in remainder of 4 minutes perform max reps deadlift (135/95#) WOD Notes: For the deadlifts we'll be lifting from a platform -…
Please remember to sign up for class…
When you decide what class you are attending on any given day, pllllease remember to sign up in MindBody. At this point we haven't hit the 12-person cap for a class yet, but we'd like…