Football WOD – May 14, 2017
Complete 4 rounds for time of: 25 double unders 25 DB power snatches (65/40#) 25 ball slams (40/30#) WOD Notes: Compare to 150510. HAPPY MOTHER'S DAY!
Daily WOD – May 13, 2017
“Grace” 30 power clean & jerks for time (135/95#) WOD Notes: Grace is a CrossFit benchmark WOD, designed to be a very short metcon (ideally in the sub-5 minute range). There will be a 12 minute time…
4th Annual Battle for the Iron Phoenix!
There have been many questions about the Battle for the Iron Phoenix this year and I wanted to take the time to address some of them. When is it? Sunday, May 21st. I’m hoping to…
Daily WOD – May 12, 2017
Back Squat 3-3-3-3-3 Then 8x50 yd sprint WOD Notes: Compare to 151016.
Open Gym – May 11, 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 3 rounds for time: 3 rope climbs, 15…
Daily WOD – May 10, 2017
Deadlift 5-5-5-5-5 Then 30R/30L single leg KB RDL Community Notes: Happy Birthday Vicki!
Daily WOD – May 9, 2017
AMRAP in 12 minutes of: 10 push presses (95/65#) 20 Russian twists (25/15#) 30 double unders
Daily WOD – May 8, 2017
Complete 5 rounds for time of: 20 medball cleans (20/14#) 20 pull ups 20 box jumps (24/20") WOD Notes: The pull up portion of this workout is the most important piece to scale properly. The…
Football WOD – May 7, 2017
Complete 21-15-9 reps for time of: back squats (225/135#) ring dips WOD Notes: Compare to 140525.
Daily WOD – May 6, 2017
Shoulder Press 1-1-1-1-1-1 Then Tabata shoulder press (30% 1 rep max) WOD Notes: Compare to 161101. Community Notes: Good luck to all the ICAers out there running Broad Street or headed up to the Masters…