Football WOD – Jan 20, 2019
Complete 15-12-9 reps for time of: Front Squats (135/95#) Burpee box jumps (24/20") At t=8:00, complete 12-9-6 of the same movements. At t=15:00, complete 9-6-3 of the same movements. WOD Notes: Record your time for…
2019 Power Meet and Chili Cookoff
The day has come! Here are the details you should know: Timeline 7:00 am - gym doors open for anyone who wants to be in early to warm up. 7:45 am - opening announcements, rules…
Daily WOD – Jan 18, 2019
"Annie" 50-40-30-20-10 reps for time of: Double unders Sit ups WOD Notes: This is one of the earliest CrossFit benchmark WODs, and it's been a long time since we programmed it at ICA! Athletes who have…
Open Gym – Jan 17, 2019
Come in between 4:30 and 7:30 tonight for Open Gym. You can work on anything you like including a workout from the last week: Back Squat - training max then 15 weighted box jumps With…
Daily WOD – Jan 16, 2019
AMRAP in 15 minutes of: 3 power cleans (135/95#) 6 push ups 9 air squats Schedule Notes: Due to low attendance, the Friday noon class is being removed from the schedule. We apologize for any…
Daily WOD – Jan 15, 2019
Complete 30-20-10 reps for time of: Cal row DB snatches (50/35#) Toes to bar WOD Notes: The reps for the DB snatches will be per hand. That means 30R/30L alternating in round 1, which is…
Daily WOD – Jan 14, 2018
Clean 1-1-1-1-1 Then Split Jerk 3x3@50% WOD Notes: Compare to 180224. Power Meet Notes: Tuesday is the last day to sign up for the power meet and/or chili cookoff! Sign up sheets are on the…
Football WOD – Jan 13, 2019
Complete 5 rounds for time of: 20 wall balls (20/14# to 10/9') 5 strict pull ups 10 deadlifts (275/185# NTE 65%) 5 strict handstand push ups WOD Notes: There will be a 25 minute cap…
Daily WOD – Jan 12, 2019
With a partner complete 5 rounds for time of: 40 KB swings (53/35#) 40 Burpees 40/30 Cal row WOD Notes: The reps in this workout may be broken any way you like but movements must…
Daily WOD – Jan 11, 2019
Back Squat - build to a training max Then 15 weighted box jumps NFT WOD Notes: The goal for today is to find your opening lift for the power meet. It should be around 90-95%…
