Daily WOD – Mar 17, 2017
“Open 17.4” AMRAP in 13 minutes of: 55 deadlifts (225/155#) 55 wallballs (20/14# to 10/9′) 55 calorie row 55 handstand push ups WOD Notes: One year ago - to the day - we completed Open…
Open Gym – Mar 16, 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: Open 17.3 Back Squat 1-30-1-20-1-10-1 Complete 3 cycles of…
Daily WOD – Mar 15, 2017
Deadlift 3-3-3-3-3 Then 5x10 Russian KBS (as heavy as possible) WOD Notes: Compare to 160713. Weather Notes: The ICA parking lot is plowed but as of tonight the roads are still not great. Be careful…
Snow Day – Mar 14, 2017
Snow Update: ICA will have Open Gym hours today from 5:00-7:00pm. Please drive safely! We are still working to confirm that the parking lot has been plowed; we will update this post if we hear…
Daily WOD – Mar 13, 2017
“The Chief” Max rounds in 3 minutes of: 3 power cleans (135/95#) 6 push ups 9 air squats Rest 1 minute. Repeat for a total of 5 cycles. Score is total rounds completed. WOD Notes: This…
Football WOD – Mar 12, 2017
Complete 3 cycles of the following: AMRAP in 4 minutes 6 KB swings (70/53#) 6 push presses (185/115#) 6 lateral burpees over bar Rest two minutes after each cycle and continue from where you left…
Daily WOD – Mar 11, 2017
Back Squat 1-30-1-20-1-10-1 WOD Notes: This is an infamous workout at ICA! The goal is to hit the sets of 1 at around 85 to 90% of a true max, then push as heavy as…
Daily WOD – Mar 10, 2017
"Open 17.3" 3 rounds of: 6 chest to bar pull ups 6 squat snatches (95/65#) Then 3 rounds of: 7 chest to bar pull ups 5 squat snatches (135/95#) If you finish to this point…
Open Gym – Mar 9, 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: "Open 17.2" Teams of 4 complete 5000m row, 200…
Daily WOD – Mar 8, 2017
Complete for time: 400m run 25 handstand push ups 400m run 25 thrusters (95/65#) 400m run 25 KB swings (70/53#) 400m run 25 overhead squats (95/65#) Open Notes: Congrats to the top 5 teams for…