Daily WOD – Mar 13, 2021
Workout of the Day Front Squat 1-1-1-1-1-1 Then 3 rounds NFT of: 12 Romanian deadlifts (70% 1RM front squat) 40 bicycles WOD Notes: Today is designed to be a 1 rep max front squat! As…
Open 21.1 – Mar 12, 2021
https://youtu.be/NnBprGSacak Workout of the Day "Open 21.1" Complete for time: 1 wall walk 10 double-unders 3 wall walks 30 double-unders 6 wall walks 60 double-unders 9 wall walks 90 double-unders 15 wall walks 150 double-unders…
2021 Open Teams!
We are thrilled to have 62 ICA members registered for the Open this year! Without further ado, here are the teams for our in-house Open competition! A few ground rules and reminders: Each team has…
Daily WOD – Mar 11, 2021
Workout of the Day Tabata: Slam balls Sit ups Row Pistols WOD Notes: A Tabata interval workout means you'll work for 20 seconds, rest for 10 seconds and repeat at the same station for 8…
Daily WOD – Mar 10, 2021
Workout of the Day Complete for time: 8 back squats (225/145#) 400m run Rest for the remainder of 5 minutes and repeat for a total of 5 rounds. WOD Notes: Choose a weight that will…
Daily WOD – Mar 9, 2021
Workout of the Day Snatch 1-1-1-1-1-1 Then 3x5 snatch pulls (100% 1RM) 3x15 hang muscle snatches (40% 1RM) WOD Notes: As written, this is designed to be a snatch that starts from the floor and…
Daily WOD – Mar 8, 2021
Workout of the Day AMRAP in 18 minutes of: 48 wallballs (20/14# to 10/9') 24 power clean and jerks (95/63#) 6 ring muscle ups WOD Notes: The scale for muscle ups will be jumping or…
Daily WOD – Mar 7, 2021
Workout of the Day EMOM for 8 minutes of: 10/7 toes to bar Then "Flight Simulator" Complete 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 reps for time of: Double unders Time Cap = 20 minutes. WOD Notes: For the T2B, each…
Daily WOD – Mar 6, 2021
Workout of the Day Deadlift 5-5-5-5-5 Then complete NFT: 30 glute bridges (50% 5RM deadlift) 100 banded lateral steps (50R/50L) WOD Notes: For the deadlifts today, shoot for starting the first set around 65%…
Daily WOD – Mar 5, 2021
Workout of the Day Complete 25-20-15-10-5 reps for time of: Overhead squats (95/63#) Box jumps (24/20") Time Cap = 15 minutes. WOD Notes: Choose a weight for today that will allow you to complete each…