AMRAP in 20 minutes of: 5 power snatches (115/75#) 7 toes to bar 9 box jumps (24/20") WOD Notes:  Compare to mainpage (CrossFit.com) on 200202. V-Day WOD: This Saturday (2/8) is our Valentine's Day WOD.…

AMRAP in 12 minutes of: 5 shoulder to overheads (135/85#) 10 tuck ups 5 shoulder to overheads (135/85#) 25 double unders WOD Notes:  The standard for the tuck up today will be with arms held…

Complete 4 rounds for time of: 400m run 15 power cleans (135/95#) WOD Notes:  Choose a power clean weight that allows you string 3 to 5 reps together for this workout.  Ideally, you should not…

"Jackie" Complete for time: 1000m row 50 thrusters (45/35#) 30 pull ups WOD Notes:  Jackie is one of the classic CrossFit benchmarks, and at ICA it comes around once a year. It's on the shorter…

Clean 1-1-1-1-1-1 Then NFT 50 hollow rocks face up 50 hollow rocks face down WOD Notes:  Compare clean to 190114. Community Notes:  Happy Birthday KtN!

Complete for time in any order: 100 box jumps (24/20") 100 KB snatches (53/35#) 100 push ups WOD Notes:  Break up the reps and movements any way you like to get to 100 of each. …

"Open 11.4" AMRAP in 10 minutes of: 60 bar facing burpees 30 overhead squats (120/90#) 10 muscle ups WOD Notes:  Compare to 140207. Community Notes:  Happy Birthday Fredi and Vaibhav!

Back Squat 2-2-2-2-2 Then 3 rounds NFT: 15R/15L single leg glute bridges 20 yards banded lateral walks Community Notes: Happy birthday Tobin and Kevin McNally! Valentine's Day WOD: On Saturday, February 8th we're hosting our…

Complete 40 seconds of work and 20 seconds of rest at each of the following stations: Russian kettlebell swings (70/53#) Plank burpees w/ jack Alternating dumbbell snatches (50/35#) Russian twists (25/15#) Rest 1 minute then…

Complete 10-9-8-7-6-5-4-3-2-1 reps for time of: Hang (squat) cleans (165/110#) Chest to bar pull ups WOD Notes: The hang cleans should be heavy, but something you can hang on to for multiple reps. Pick a…