Daily WOD – May 9, 2018
200m sled drag (bodyweight) Then AMRAP in 8 minutes of: 5 pull ups 10 push ups 15 squats WOD Notes: In large classes, half the classes will reverse the order of the workouts. The sled…
Daily WOD – May 8, 2018
Front Squat 1-1-1-1-1 Then 5x8 strict toes to bar WOD Notes: Compare to 171208.
Daily WOD – May 7, 2018
Complete for time: 800m run 30 DB thrusters (50/35#) 800m run Reminder: We are just about a month out from our annual Battle for the Iron Phoenix (June 9). To see details from last year's…
Football WOD – May 6, 2018
16-12-8-4 reps for time of: Chin up (strict) Front squat (60% 1RM) Dumbbell split snatch, alternating (70/50#) WOD Notes: Each of the movements should be challenging; this is a slow and steady grind, not a…
Daily WOD – May 5, 2018
Partner Interval AMRAP in 20 minutes of: 30 box jumps (24/20") 30 wallballs (20/14# to 10/9') 30 tuck ups
Daily WOD – May 4, 2018
3 position snatch 4x1 (~50% 1RM snatch) Then Snatch 1-1-1-1-1 WOD Notes: A 1 or 2 rep max clean would be a fine sub for anyone who doesn't want to snatch. The three position snatch…
Open Gym – May 3, 2018
Come on in tonight between 4:30 and 7:00 for Open Gym. You can work on anything you like including one of last week’s workouts: Complete for time: 10 bar muscle ups, 25 thrusters (75/55#), 500m…
2018 ICA Summer Teen Program
This summer, we are excited to be holding a strength and conditioning program for teens! The details are below. When: 8 Weeks of Monday, Wednesday and Friday mornings from 10:30 to 11:30 running June 18…
Daily WOD – May 2, 2018
Complete 3 rounds for time: 20 Overhead Squats (95/65#) 3 Rope Climbs 400m Run Running Notes: ICA is happy to be a sponsor the Panther Prowl 5k and 1 mile fun run on May 12! …
Daily WOD – May 1, 2018
AGOQ 18.3 Complete for time: 50 wallballs (20/14# to 10/9') 100 double unders 50' handstand walk 100 double unders 50 cal row 100 double unders 50' handstand walk 100 double unders WOD Notes: The scale…