Daily WOD – Jun 30, 2016
Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are: "Nate" AMRAP in 20 minutes of: 2 muscle ups, 4 HSPU, 8 KB swings (70/53#)…
Daily WOD – Jun 29, 2016
Complete for time: 1000m row 100 double unders 1 mile run WOD Notes: Don't you cherrypick. Don't you even do it! Schedule Notes: Dr Jon Herting is coming to ICA this Saturday to offer physical…
Daily WOD – Jun 28, 2016
Complete for time: 30 burpees 30 back squats (135/95#) 20 burpees 20 front squats (135/95#) 10 burpees 10 overhead squats (135/95#) WOD Notes: This is designed to be a fast workout. The weight for each…
Daily WOD – Jun 27, 2016
Push Press 1-1-1-1-1-1 Then 10 rope climbs NFT WOD Notes: Today is a great opportunity to work toward a challenging version of a rope climb. Either work toward your first climb to the ceiling, legless…
Football WOD – Jun 26, 2016
Complete a round every 2 minutes for a total of 7 rounds: 4 clean and jerks (205/125#) 5 chest to bar pull ups 6 lateral slam balls (40/30#) WOD Notes: Compare to CFFB on 160610.
Daily WOD – Jun 25, 2016
Teams of 4 AMRAP in 23: 200m run wallballs (20/14# to 10/9') box jumps (24/20") rest WOD Notes: This workout will run in a similar style to 31 heroes. Each athlete will be at a…
Daily WOD – Jun 24, 2016
"Nate" AMRAP in 20 minutes: 2 muscle ups 4 handstand push ups 8 KB swings (70/53#) WOD Notes: The scales today are as follows: 2 muscle ups = 4 strict pull ups, 4 HSPU =…
Make Up Day – Jun 23, 2016
Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are: Partner Interval 14 rounds for time of: 10 DB snatches (75/55#), 10 yd bear sliders,…
Daily WOD – Jun 22, 2016
Sumo Deadlift 5-5-5-5-5 Then Bent over barbell row 3x12 (~30% 5RM dead) WOD Notes: Compare to 140624. Community Notes: Happy Birthday Paul! Community Note 2: Tina and Ron's son, Alex, is running a food drive…
Daily WOD – Jun 20, 2016
Complete 2 rounds for time of: 15 power cleans (205/125#, NTE 85% 1RM) 800m run WOD Notes: The power cleans should be ridiculously heavy.