Make Up Day – Aug 18, 2016
Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are: AMRAP in 25 minutes of: 200m farmer carry, 20 step ups (20/16"), 20 push ups…
Daily WOD – Aug 17, 2016
Yay Burpees! Complete 200 burpees for time WOD Notes: Make sure to come in for this ICA tradition! You are guaranteed to see this come up again and it is a great benchmark for you conditioning and…
Daily WOD – Aug 16, 2016
Complete for time: 800m run 70 wallballs (20/14# to 10/9') 60 butterfly abmat sit ups 50 pull ups 40 mountain climbers (40 each leg) 30 ring dips 20 box jumps (30/24")
Daily WOD – Aug 15, 2016
Deficit Deadlift 1-1-1-1-1-1-1 Then 3 rounds for time of: 10 power cleans (135/85#) 30 double unders WOD Notes: Compare to 151228. Community Notes: Good luck to Chloe, MB, Daniel and Lindsay as they head back…
Football WOD – Aug 14, 2016
Complete 3 rounds of: 1 min dumbbell thrusters (50/30#) 1 min rest 1 min toes to bar 1 min rest 1 min row (for calories) 1 min rest 1 min burpees 1 min rest WOD…
Daily WOD – Aug 13, 2016
Snatch hang snatch complex 1-1-1-1-1-1 Then 100 tuck ups NFT WOD Notes: A barbell complex is a series of movements performed without dropping the bar. Today is a snatch immediately into a hang snatch without…
Daily WOD – Aug 12, 2016
AMRAP in 20 minutes of: 200m farmer carry 20 weighted step ups (20/16" same weight as farmer carry) 20 push ups (advanced: ring push ups) WOD Notes: This workout is supposed to be done slow and…
Make Up Day – Aug 11, 2016
Come in between 4:30 and 7:30 to make up one of the last 5 workouts. This week the choices are: Push Jerk 1-1-1-1-1-1 then 2 minute ring dip hold "31 Heroes" - 200m sandbag run,…
Daily WOD – Aug 10, 2016
Banded Box Squat 10x2 (60% bar, 30% band) Then Max distance broad jump Community Notes: Joe S. is organizing an ICA volunteering day through Habitat for Humanity on Aug 27 from 8:30 am to 3:30…
Daily WOD – Aug 9, 2016
“Carver” Complete for time: 7 wall climbs 27 deadlifts (205/125#) 20 pistols 13 power cleans (205/125#) 7 muscle ups 27 wallballs (20/14# to 10/9′) 20 box jumps (24/20″) 13 strict pull ups WOD Notes: This…