Daily WOD – Nov 30, 2016
Sumo Deadlift 6x3 (85%) Then 5x8 strict T2B Community Notes: Happy Birthday EQ!
Daily WOD – Nov 29, 2016
Complete an AMRAP in 7 minutes of: 10 power clean (95/65#) 10 push press (95/65#) WOD Notes: The push press can actually be "shoulder to overhead" any way you want. When you are fresh, push…
Holiday Adopt-A-Family
It’s time for one of our favorite ICA traditions of the year – the Kelly Anne Dolan Memorial Fund Adopt-a Family Program! This is the 5th year that ICA is participating, and we have been…
Daily WOD – Nov 28, 2016
Complete for time: 25 pull ups 50 box jumps (24/20") 100 overhead squats (45/35#) 50 box jumps (24/20") 25 pull ups WOD Notes: This workout isn't as long as it looks! We will have a…
Football WOD – Nov 27, 2016
Complete 9 rounds for time of: 5 deadlifts (315/205# NTE 75%) 5 handstand push ups
Daily WOD – Nov 26, 2016
With a partner complete: 5 minutes of slam balls (40/30#) 2 minute rest 5 minutes of Russian twists (25/15#) 2 minute rest 5 minutes of burpees WOD Notes: Partners can divide the work any way…
Daily WOD – Nov 25, 2016
Bench Press 6x4 (80%) Then 3x20 banded push ups
Daily WOD – Nov 24, 2016
“The Firebird” Complete 5 rounds for time of: 800m run 5 muscle ups 10 hang power cleans (155/105#) 20 wallballs (20/14# to 10/9′) 30 double unders WOD Notes: This is our "House WOD" which we…
Daily WOD – Nov 23, 2016
Complete for time: 10 mountain climbers (R+L=1) 20 KB swings (53/35#) 30 mountain climbers 40 KB swings (53/35#) 50 mountain climbers 40 KB swings (53/35#) 30 mountain climbers 20 KB swings (53/35#) 10 mountain climbers…
Daily WOD – Nov 22, 2016
Back Squat 4x6 (80%) Then 30 consecutive backwards lunges in place (15Rt/15Lt, 30% 1RM back squat) Reminder: Thursday and Friday this week will have a modified schedule. Thursday - Firebird from 7:30 to 10:30. If…