Daily WOD – Apr 10, 2018
5 rounds for time of: 12 shoulder to overhead (115/75#) 2 rope climbs 12 box jumps (24/20") WOD Notes: For the shoulder to overhead, a push press, push jerk or split jerk will all be…
Daily WOD – Apr 9, 2018
Back Squat 3-3-3-3-3 Then EMOM for 4 minutes: 25 wreckbag front squats (50/35#) WOD Notes: Compare back squat to 170512. Yoga Notes: We have two announcements about the ICA Yoga classes: Due to the popularity…
Football WOD – Apr 8, 2018
Complete for time in any order: 100 deadlifts (135/95#) 100 push ups 100 cal row (75 women) 100 butterfly abmat situps WOD Notes: For today's workout you can split the reps any way you like. …
Daily WOD – Apr 7, 2018
AMRAP in 12 minutes of: 1 Snatch (155/105#) 3 Clean and jerks (155/105#) 30 Double unders WOD Notes: Anyone who would like to take it easy on their shoulders should modify to 5 cleans, 30…
Daily WOD – Apr 6, 2018
"Helen" Complete 3 rounds for time of: 400m run 21 KB swings 12 pull ups or "Hell-en" Complete for time: 1200m run 63 KB swings (53/35#) 36 pull ups 800m run 42 KB swings (53/35#)…
Open Gym – Apr 5, 2018
Come on in between 4:30 and 7:00pm for Open Gym! You can work on anything you’d like, including making up a workout from the past week: Complete 10 rounds for time of: 3 PC and…
Daily WOD – Apr 4, 2018
Bench Press 3-3-3-3-3 Then 5x10 KB bench press WOD Notes: Compare to 170929. Community Notes: Happy Birthday Pete S!
Daily WOD – Apr 3, 2018
Tabata Farmer carry AHAP MB clean (20/14#) Russian twists (25/15#) Wreckbag lunges (50/35#) WOD Notes: For the MB clean and Russian twists, we will record total reps completed. For the farmer carry and wreckbag lunges,…
Daily WOD – Apr 2, 2018
Complete for time: 30 cal row 30 box jumps (24/20") 30 two-arm DB thrusters (50/35#) 30 sit ups 30 burpees 30 one-arm DB snatches (50/35#) Complete 10 toes to bar after each movement. Community Notes: Heather…
Football WOD – Apr 1, 2018
Complete 10-9-8-7-6-5-4-3-2-1 reps for time of: Front squats (185/125# NTE 65%) Chin ups WOD Notes: Compare to 150426.