Daily WOD – Jan 1, 2019
Teams of 4 accumulate 2,019 points for time using the following movements: Row (1 cal = 1 point) Wallballs (1 rep = 1 point) Sit ups (1 rep = 1 point) Burpees (1 rep =…
Open Gym – Dec 31, 2018
"Last Chance" New Year's Eve Open Gym WOD Notes: Today is the last chance to knock some 2018 goals off the board. Come in between 7:30 and 10:30 a.m. to do any workout you want!…
Football WOD – Dec 30, 2018
Complete each on a 90 second clock: 80 yard shuttle run, max KBS (70/53#) 80 yard shuttle run, max box jumps (30/24″) 80 yard shuttle run, max toes to bar Rest 90 seconds after each…
Daily WOD – Dec 29, 2018
"Fran" 21-15-9 reps for time of: Thrusters (95/65#) Pull ups WOD Notes: Yeah Fran!! Compare to 180627. OLY WOD: Snatch - work to a heavy single Clean and Jerk - work to a heavy single…
Daily WOD – Dec 28, 2018
Back Squat 5x1 (95% training max) Then 5x3 consecutive broad jumps WOD Notes: Anyone with joint issues can sub in heavy Russian KBS for the broad jumps.
Daily WOD – Dec 27, 2018
“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: This is a…
At Home WOD – Dec 26, 2018
Complete for time in any order: 100 push ups 100 sit ups 100 reverse lunges (50R/50L) Schedule Notes: ICA is closed today. This is designed to be an at-home WOD! We will re-open Thursday with…
At Home WOD – Dec 25, 2018
EMOM for 10 minutes complete: 12 burpees WOD Notes: EMOM means every minute on the minute. For this workout, you'll complete 12 burpees at t=0. Rest for the remainder of the minute, and start another…
Endurance WOD – Dec 24, 2018
Complete 5 rounds for time of: 400 meter run 30 walking lunges (15R/15L) 20 squats w/ med ball (20/14#) 10 burpees Row a total distance of 1,000 meters during the workout, divided any way you…
Football WOD – Dec 23, 2018
Open 18.1 Remix - Partner Interval AMRAP in 20 minutes of: 8 toes to bar 10 dumbbell clean & jerk (5R/5L @ 50/35#) 12/8 calorie row WOD Notes: Intensity is the name of the game…
