Daily WOD – Aug 2, 2017
Complete 21-18-15-12-9-6-3 reps for time of: hang power cleans (95/65#) wallballs (20/14# to 10/9')
Daily WOD – Aug 1, 2017
Run 1600m Rest 4 minutes Run 800m Rest 3 minutes Run 400m Rest 2 minutes Run 200m Community Notes: One of our members, Brianna G, works with a group called AIM (Angels in Motion) going out to…
Daily WOD – Jul 31, 2017
Overhead Squat 1-1-1-1-1 Then 5x8 behind the neck presses (30-40% 1RM OHS) WOD Notes: Compare to 170222. Community Notes: Our annual 31Heroes fundraiser and ICA's 6th anniversary celebration is rapidly approaching, on Saturday, August 12.…
Football WOD – Jul 30, 2017
Complete 5 rounds on alternating minutes of: 7 thrusters (135/95#) then max chin ups 30 Russian twists (45/25#) then pillar hold WOD Notes: This workout will take a total of 10 minutes. The thruster should be heavy but…
Daily WOD – Jul 29, 2017
Complete 8 minutes of work at each of the following 5 stations: 800m wreckbag carry rope climbs 200m sled drag 4x8 to 20 GHD sit ups bamboo bench press 3x20 WOD Notes: This is a…
Daily WOD – Jul 28, 2017
“Carver” Complete for time: 7 wall climbs 27 deadlifts (205/125#) 20 pistols 13 power cleans (205/125#) 7 muscle ups 27 wallballs (20/14# to 10/9′) 20 box jumps (24/20″) 13 strict pull ups WOD Notes: This…
Open Gym – Jul 27, 2017
Join us between 4:30 and 7:30pm for Open Gym. You can work on anything you’d like, including making up a workout you missed from the past week: Back Squat 10-9-8-7-6-5-4-3-2-1 In teams of 4 complete: 400m…
Daily WOD – Jul 26, 2017
AMRAP in 10 minutes of: 10 toes to bar 10 burpee box jump overs (24/20") WOD Notes: After 2 days of heavy barbells, come in for a fun and fast burner! For larger classes we'll split…
Daily WOD – Jul 25, 2017
1 mile run (not for time) then EMOM for 20 minutes of: 1 snatch WOD Notes: The full snatch movement starts from the floor and passes through a full squat. Complete one rep every minute,…
Daily WOD – Jul 24, 2017
Complete 3 rounds for time of: 30 deadlifts (135/95#) 20 hang power cleans (135/95#) 10 push jerks (135/95#) WOD Notes: This workout uses the same movements as D.T., which was programmed for All Y'All yesterday. …