Daily WOD – Oct 18, 2017
Complete 3 rounds for time of: 21 burpees 21 thrusters (95/65#) 21 toes to bar
Daily WOD – Oct 17, 2017
Rack pull 8x1 (90%, 4") Then 5x10 Russian KB swings (AHAP) Schedule Notes: Coach Tanya is holding an ICA swim WOD this Sunday at the Radnor High School pool at 3:00 pm. Cost is $6…
Daily WOD – Oct 16, 2017
Complete 2 rounds for time of: 800m run 20 handstand pushups 20 chest to bar pull ups Nutrition Notes: Three weeks down and less than two weeks to go. We've seen some incredible results already…
Football WOD – Oct 15, 2017
Complete 3 rounds, each for time of: 5 bear complexes (135/95#) 400m sprint Rest 3-5 minutes between rounds. WOD Notes: The bear complex is a barbell complex consisting of a power clean, front squat, push press,…
Daily WOD – Oct 14, 2017
"Karen" Complete for time: 150 wallballs (20/14# to 10/9') Then 5x3 weighted pull ups WOD Notes: As usual, the 10$ late cancel or no-show fee is in effect for tomorrow. If you can't come in, pleaser…
Daily WOD – Oct 13, 2017
Banded Box Back Squat 10x2 (50% bar, 40% band) Then 50 hollow rocks face up, 50 face down Community Notes: ICA is sponsoring the Citizen Advocacy Phoenixville Run on Saturday, Oct 28! It consists of…
Open Gym – Oct 12, 2017
Join us from 4:30 to 7:30 tonight for open gym. You can work on anything you like including making up a workout from the last week: Complete for time: 21-15-9 push jerks, 14-10-6 bar muscle…
Daily WOD – Oct 11, 2017
Power Snatch 1-1-1-1-1-1-1 Then 100 consecutive KB snatches (53/35#)
Daily WOD – Oct 10, 2017
In teams of 3, complete for time: 10k row WOD Notes: Athletes will alternate on the rower every minute, each working for 1 minute and resting for 2 until your team completes the 10,000 meters or…
Daily WOD – Oct 9, 2017
AMRAP in 10 minutes of an ascending ladder by 3's of: Burpee box jump overs (24/20") Power cleans (135/95#) WOD Notes: You'll start with 3 burpee box jump overs and 3 power cleans, then 6…