Open Gym – Jan 10, 2019
Come in between 4:30 and 7:30 for open gym. You can work on anything you like including a workout from the last week: AMRAP in 15 minutes of: 12 box jumps, 6 power snatches (115/75#),…
Come in between 4:30 and 7:30 for open gym. You can work on anything you like including a workout from the last week: AMRAP in 15 minutes of: 12 box jumps, 6 power snatches (115/75#),…
The time has nearly arrived! In two short weeks, ICAers will gather to put on a glorious show of strength and chili. Don't miss it. Here is what you need to know: Time: Saturday, Jan…
Complete 5 rounds for time of: 55 double unders 9 front squats (185/115#) WOD Notes: The front squats should be heavy but unbroken through at least the first 3 rounds. Note: Anyone who didn't get…
Bench Press 5x1 (90%, 1s pause on chest) Then 3x max effort ring dips or push ups WOD Notes: Tomorrow is goal setting day! You should shoot to finish the bench sets with 15 to…
"Fight Gone Bad" Push press (75/55#) Row (cal) Wall ball (20/14# to 10/9′) Sumo deadlift high pull (75/55#) Box jump (20/16″) WOD Notes: This is our first benchmark WOD of 2019! Benchmarks are workouts that…
Complete 4 rounds for time of: 3 Power clean and jerks (205/125# NTE 80%) 9 Burpees 3 Power clean and jerks (205/125#) 9 Pull ups Rest 60 seconds after each round. WOD Notes: Each round…
Deficit Deadlift 1-1-1-1-1 Then 5 rounds NFT: 5 strict toes to bar 5R/5L single leg deadlifts WOD Notes: Compare to 170804. OLY WOD 5 Position pause snatch 5x2 (50%, 1" off floor, below knee, above…
AMRAP in 15 minutes of: 12 Box jumps (24/20") 6 Power snatches (115/75#) 2 Rope climbs
Come in between 4:30 and 7:30 for open gym. You can work on anything you like including a workout from the last week: Back Squat 5x1 (95% training max) then 5x3 consecutive broad jumps "Fran"…
Box Squat 5x2 (90% training max) Then 60 yds front rack DB walking lunges (35/50#) Community Notes: Happy Birthday Kristen K and Christine!