Workout of the Day Bench Press 5-3-2-2-1-1-1 Then AMRAP in 4 minutes of: 10 push ups (on rings if possible) 20 one-arm DB curls (10R/10L) WOD Notes:  Today you'll be building to  a heavy single…

Workout of the Day Partner Interval AMRAP in 20 minutes of an ascending ladder by 3's: Box jumps (24/20") Toes to bar KB swings (53/35#) WOD Notes: For this workout, partner 1 will complete 3…

Workout of the Day "Open 17.4" AMRAP in 13 minutes of: 55 deadlifts (225/155#) 55 wallballs (20/14# t0 10/9') 55 cal row 55 handstand push ups WOD Notes:  Choose a deadlift weight that will allow…

Workout of the Day Back Squat 8x3 (80% 1RM) Then Complete 3 rounds NFT of: 10 close stance front squats (30% 1RM back squat) 15 calf raises WOD Notes:  Keep the squats heavy but looking…

Workout of the Day Complete for time: 800m run Immediately into 3 rounds of: 7 double DB/KB push jerks (2x50/35#) 7 box jumps (32/28") Rest for the remainder of 10 minutes and repeat. WOD Notes: …

Workout of the Day "Jackie" Complete for time: 1000m row 50 thrusters  30 pull ups WOD Notes:  Jackie is one of the classic CrossFit benchmarks, and at ICA it comes around once a year. It’s…

Workout of the Day EMOM for 15 minutes of the complex: Snatch + hang snatch Then goal setting! WOD Notes: The goal today is to gradually increase in weight over the 15 minutes.  Dial in…

Workout of the Day AMRAP in 14 minutes of: 15 power clean and jerks (95/63#) 20 floor wipers (10/side) WOD Notes:  Choose a weight today that allows you to continually string sets of 3 to…

Workout of the Day Complete 5 rounds for time of: 30/20 cal row 20 push ups 10 back squats (50% 1RM) Time Cap = 25 minutes. WOD Notes:  Choose a push up option that will…

Workout of the Day Split Jerk 2-2-2-2-2-2 Then 3 rounds NFT of: 10 ATYTs 15 lateral raises WOD Notes:  As you warm up today, practice performing the split jerks by alternating which foot goes forward. …