Workout of the Day AMRAP in 15 minutes of an ascending ladder by 3's of: Power snatch (75/55#) Wall balls (20/14# to 10/9') WOD Notes:  For this workout you'll start with 3 power snatches +…

Workout of the Day Complete for time: 200 burpees Time cap: 25 minutes WOD Notes: We don't want anyone skipping this ICA classic, so we've made tomorrow's classes FREE for all members! (It won't count…

Workout of the Day Deadlift 8x1 (90%) Then Complete in any order: 3x10 banded deadlifts (~50% 1RM deadlift) 30 dead bugs WOD Notes:  The deadlifts today should all be performed at the same weight.  We'll…

Workout of the Day "Sage" AMRAP in 20 minutes of: 8 power clean and jerks (155/105#) 28 double unders 15 toes to bar WOD Notes:  When tired, the rounds should be less than 4 minutes. …

Workout of the Day Complete 5 rounds  for time of: 8 back squats (225/155#, NTE 70%) 400m run OR 500/400m row WOD Notes:  Choose a back squat weight that can be done unbroken for the…

Workout of the Day Bench Press 2-2-2-2-2-2 Then Max consecutive bar muscle ups WOD Notes: For the bench press, you can increase weight each set working up a 2 rep max, or pick a weight…

Workout of the Day Parntner Inverval: Complete 18 rounds for time of: 10 box jumps (24/20") 8 thrusters (95/65#) 6 burpees 30-minute time cap WOD Notes: In today's partner interval workout, one person completes one…

Workout of the Day AMRAP in 12 minutes of: 5 power cleans (135/95#) 5 strict pull ups  WOD Notes:  Choose a pull up scale or rep scheme that will allow you to do the first…

Workout of the Day Heaving snatch balance 3-3-3-3-3 Then EMOM for 10 minutes of: 3 snatches (60-70% 1RM snatch) WOD Notes:  If you do not feel good about going overhead, the modification for snatch balances…

Workout of the Day Complete for time: 63 wall balls (20/14# to 10/9') 45 push ups 27 KB swings (70/53#) 42 wall balls (20/14# to 10/9') 30 push ups 18 KB swings (70/53#) 21 wall…