Daily WOD – Jun 23, 2017
Banded box squat 8x3 (50% bar, 40% band) Then 20 pulls on the rower for max calories. Take 2 attempts.
Open Gym – Jun 22, 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: Complete for time 50-40-30-20-10 KBS (53/35#) and 5-10-15-20-25 T2B. …
Daily WOD – Jun 21, 2017
Hang muscle snatch 1-1-1-1 Hang power snatch 1-1-1-1 Hang snatch 1-1-1-1 WOD Notes: Anyone that does not want to go overhead can do a 3 rep hang power clean and 3 rep hang clean max. The hang muscle…
Daily WOD – Jun 20, 2017
"Nancy" 5 rounds for time of: 400m run 15 overhead squats (95/65#) WOD Notes: This is a benchmark WOD, and one of our "ICA Benchmarks" for June. Despite being 5 rounds, this workout can be completed…
Daily WOD – Jun 19, 2017
AMRAP in 10 minutes of: 5 hang power cleans (185/115# NTE 75%) 10 box jumps (24/20") 20 double unders WOD Notes: The hang power cleans should be unbroken through the entire workout. Pick a weight…
Football WOD – Jun 18, 2017
Complete 5 rounds of 40 seconds on, 20 seconds off at each of the following stations: Clapping push ups Walking lunges (45/25# plate) Russian twists (45/25# plate) WOD Notes: In this workout you will rotate…
Daily WOD – Jun 17, 2017
Front Squat 1-1-1-1-1-1 Then Max front squats in 2 minutes (50% 1 rep max) WOD Notes: Compare to 170113. Community Notes: Happy Birthday Joe C. and Zach!!
Daily WOD – Jun 16, 2017
Complete for time: 50 KB swings (53/35#) 5 toes to bar 40 KB swings (53/35#) 10 T2B 30 KBS 15 T2B 20 KBS 20 T2B 10 KBS 25 T2B At the 5 and 10 minute…
Open Gym – Jun 15, 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: Deadlift 6x3 (80%) then 3x8 Dimmel deads (30%) "Fran" …
Daily WOD – Jun 14, 2017
Partner interval AMRAP in 10 minutes of: 5 C2B pull ups 10 push ups 15 wallballs (20/14# to 10/9') then Partner interval AMRAP in 10 minutes of: 20/15 calorie row WOD Notes: In the first AMRAP, athlete 1 performs…