Daily WOD – Apr 5, 2020
At Home WOD #23 Warm Up 5 minutes of slow cardio (run, fast walk, bike, row, walk stairs, etc) 3 rounds of: 20 deadlifts 15 Russian KB/DB swings 10 sit ups 5 burpee jacks 5…
Daily WOD – Apr 4, 2020
At-Home WOD #22 Warm Up 400 m run Complete 2 rounds: 20 high knees 20 butt kicks 20 hip circles (5 per side per direction) 10 leg swings (5 per side) 10 jumping jacks Workout…
Daily WOD – Apr 3, 2020
Warm Up Complete 3 rounds: 5 arm circles each arm, forward & backward 5 forearm plank reach throughs, each side 10 scapula push ups 10 jumping squats Then 10 spiderman lunges & 10 runner's lunges (5…
Two Opportunities to “Support Your Box”
We've been touched by the generosity of multiple members who have asked how they can help other ICA members who have taken a financial hit because of COVID-19. This post offers up 2 great opportunities…
Daily WOD – Apr 2, 2020
At-Home WOD #20 Warm Up 400m run 10 inchworms in place 20 dead bugs 30 jumping jacks 5 around-the-world planks 20 unweighted (or light weight) hang clean & jerks 20 unweighted (or light weight )sumo…
Daily WOD – Apr 1, 2020
At-Home Workout #19 Warm Up 2 rounds of: 20 jumping jacks 15 KB/DB deadlift 10 sit ups 5 rolling sit ups Then complete 10 reps of: Spiderman lunge Runner's stretch Each movement in today's workout,…
Daily WOD – Mar 31, 2020
At Home Workout #18 Warm Up Complete: High knees - 30 reps Skip w/ reach - 20 reps Lateral plyo jumps - 10 reps Broomstick dislocates - 10 reps Around the world - 10 reps…
Daily WOD – Mar 30, 2020
At-Home Workout #17 Warm Up 800m warm up run Then 3 rounds of: 15 jumping jacks 10 plank knee to elbow (5R/5L) 5 push ups Workout of the Day "The Longest Mile" 400m run 40…
Daily WOD – Mar 29, 2020
Warm Up 2 rounds of: 10 squats 10 single arm KBS (R) 10 sit ups 10 single arm KBS (L) KB/DB overhead walk - 1 min each side Workout of the Day Complete 3 rounds…
Daily WOD – Mar 28, 2020
At-Home WOD #15 Warm Up 2 rounds of: 10 mountain climbers (5R/5L) 10 sit ups 3 rounds of: 10 KB/DB sumo deadlifts 10 Russian KB/DB swings 4 rounds of: 5 KB/DB thrusters (2-arm) 5 burpees …