Daily WOD – Sept 21, 2011
25-20-15-10-5 of: Push up (Men's Rx = clapping) Sit up Hang Power Clean (95/65#) One rope climb after each round
Daily WOD – Sept 20, 2011
Buy in: "The Baseline" 500m row 40 squats 30 sit ups 20 push ups 10 pull ups Then Sumo-Deadlift 1-1-1-1-1-1-1
Daily WOD – Sept 19, 2011
Gymnastics Skills Clinic Kipping Pull-ups Muscle-ups Handstand Walk Cash out - Max consecutive pull-ups WOD Notes: Today we'll be gymnasts for the day! We're going to focus on three important gymnastics skills: kipping pull-ups, muscle-ups,…
Rest Day – Sept 18, 2011
Thanks for another great week at ICA! Special thanks to everyone who came out for FGB6 on Saturday morning, and those who helped with our fundraising efforts. Today (Sunday) is the last day to donate…
Daily WOD – Sept 17, 2011
"FIGHT GONE BAD" Complete 3 rounds of: Wall ball (20/14# to 10/9') Sumo deadlift high pull (75/55#) Box jump (20/16") Push Press (75/55#) Row (for calories) WOD Notes: There is a 1 minute break between…
Daily WOD – Sept 16, 2011
Banded Box (Back) Squats - 12 sets of 2 (approx 50% 1RM back squat) Then Assistance Work (not for time) 400m sled drag with 25% 1RM deadlift 30 dead hang pullups WOD Notes: You can…
Make Up Day – Sept 15, 2011
Make up day. Drop in between 5 and 7 to make up one of the following wods from the previous wee. 1. “Diane” 21-15-9 deadlift (225/155), hand stand pushup 2. Split Jerk 1-1-1-1-1-1-1 then 100, 250…
Daily WOD – Sept 14, 2011
"Diane" For time, 21-15-9 of: Deadlift (225/155#) Handstand Push-ups
Announcement: Fight Gone Bad 6
This Saturday Sept 17 we will host Fight Gone Bad (FGB) 6 at Iron Cross Athletics. FGB is a benchmark WOD with a neat story behind its naming. (Hint - it was named by UFC fighter BJ…
Daily WOD – Sept 13, 2011
Split Jerk 1-1-1-1-1-1-1 Then Pick your poison: 100, 250, or 500 double unders for time