Daily WOD – Sep 7, 2016
Complete 5 rounds for time of: 5 deadlifts (80% 1RM) 15 burpees over the bar WOD Notes: For the deadlift, pick the heaviest weight that you can do unbroken every round. Very efficient deadlifters can push…
Daily WOD – Sep 6, 2016
Bench Press 1-1-1-1-1-1-1 Then Weighted pull up 1-1-1-1 WOD Notes: Compare both movements to 151013. Community Notes: Happy Birthday Josh!
Open Gym – Sep 5, 2016
Andrew Richard Nuttall aka “Nutts” On Labor Day (Monday 9/5), ICA will host an Open Gym from 8:00 to 10:00 a.m, in lieu of regularly scheduled classes. At an Open Gym, you can work on ANYTHING you…
Football WOD – Sep 4, 2016
AMRAP in 15 minutes of: 5 hang power clean (185/115#) 7 supine ring row 9 box jumps (20/16") WOD Notes: Ring rows should start as close to parallel as possible. Advanced athletes can use a…
Daily WOD – Sep 3, 2016
Teams of 2 complete for time: 800 meter run 100 slam balls (40/30#) 100 sit ups 100 wall balls (20/14# to 10/9') 100 push ups 800 meter run WOD Notes: Both partners compete the 800m…
Daily WOD – Sep 2, 2016
Power Clean 3-3-3-3-3 Then 3x10 bent over rows Community Notes: Happy Birthday Fili!
Make Up Day – Sep 1, 2016
Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are: Teams of 3, 2 working at a time complete 3 rounds of 50 power snatches…
Daily WOD – Aug 29, 2016
Back Squat 10-10-10 Then Max distance in 4 minutes of: OH walking lunges (45/25#) Every time you rest, complete 10 Russian twists.
Daily WOD – Aug 30, 2016
"Sage" AMRAP in 20 minutes of: 8 clean and jerks (155/105#) 28 double unders 15 toes to bar Community Notes: Happy Birthday Ryan I!
Daily WOD – Aug 29, 2016
Complete 3 rounds for time of: 400m run 15 front squats (165/110#) 15 handstand push ups WOD Notes: The sub for HSPU today will be 7 wall climbs.