Daily WOD – Dec 27, 2017
Back Squat 6-6-6-6 Then 500 double unders for time (10 minute cap) WOD Notes: The double under portion of this workout can be treated several ways. You can take 10 minutes to find your max…
Daily WOD – Dec 26, 2017
“Hollywood” Complete for time: 2000m run 22 wallballs (30/20# to 10/9′) 22 muscle ups 22 wallballs (30/20# to 10/9′) 22 power cleans (185/115#) 22 wallballs (30/20# to 10/9′) 2000m run WOD Notes: There will be a…
Daily WOD – Dec 25, 2017
ICA is closed today. Enjoy the time off! For anyone looking to burn off some holiday cookies, try this at-home workout. Post results to comments! AMRAP in 10 minutes of: 10 push ups 20 air squats
Football WOD – Dec 24, 2017
Complete for time: 30R/30L KB step ups (53/35#, 20/16") 50 strict pull ups 100 banded good mornings WOD Notes: The work may be broken up however you'd like. The 50/35# DBs will also count as Rx. Compare to…
Daily WOD – Dec 23, 2017
"ICA's 12 Days of Christmas" Day 1 = 1 x 200m run Day 2 = 2 deadlifts (225/155#) Day 3 = 3 box jumps (30/24") Day 4 = 4 push ups (men clapping) Day 5…
Daily WOD – Dec 22, 2017
Deficit Deadlift 8x1 (85% 1RM) Then 5x6 glute bridges (50% 1RM deadlift) Schedule Notes: This Saturday will be our annual 12 Days of Christmas workout. The gym will open at 7:00 am for warm ups…
Open Gym – Dec 21, 2017
Come in tonight between 4:30 and 7:30 Open Gym. You can work on anything you like including a workout from the last week: Complete 7 rounds for time of 10 handstand push ups, 2 rope…
Daily WOD – Dec 20, 2017
With a partner complete: 800m run 30 power snatches (135/95#) 400m run 30 power clean and jerks (135/95#) 800m run WOD Notes: During the runs, both partners must run. During the barbell work, 1 partner…
Daily WOD – Dec 19, 2017
Complete for time: 30-25-20-15-10-5 wall balls (20/14# to 10/9', unbroken) 10-20-30-40-50-60 double unders (unbroken) WOD Notes: Round 1 of this workout is 30 wall balls and 10 DU. Round 2 is 25 wall balls and…
Daily WOD – Dec 18, 2017
Bench Press 12-10-8-6-4-2 Then 5 x 10 ring dips Community Notes: Please drop off any last minute adopt-a-family gifts tomorrow (Monday). Thank you to everyone who has donated so far! We'll be dropping the gifts…