2019 Fall Nutrition Challenge
Get ready, ICA! Our Fall Nutrition Challenge starts September 9! Read the details below and sign up HERE to participate! What: ICA’s 2019 Fall Nutrition Challenge Who: Every single member at ICA! This a FREE nutrition…
Daily WOD – Aug 30, 2019
Banded Deadlifts 10x2 (50% 1RM on bar) Take 10 minutes to stretch something that is tight. WOD Notes: Generally speaking, athletes with a deadlift up to 200# should use black bands, 200 up to 350…
Daily WOD – Aug 29, 2019
"Sage" AMRAP in 20 minutes of: 8 power clean and jerks (155/105#) 28 double unders 15 toes to bar WOD Notes: Compare to 180828. Community Notes: Happy Birthday Barry!
Daily WOD – Aug 28, 2019
Complete 21-18-15-12-9-6-3 reps for time of: Box jumps (30/24") Complete 2 rope climbs after each set. Community Notes: Happy Birthday Stacey and Sage!
Daily WOD – Aug 27, 2019
Back Squat 2-2-2-2-2 Then 3x8 good mornings (50% 2RM) WOD Notes: Compare to 190529. Community Notes: Happy Birthday Coach Tanya!
Daily WOD – Aug 26, 2019
Complete 3 rounds for time of: 800m run 10 power snatches (135/95#) 10 bar muscle ups WOD Notes: The power snatches in this workout should take less than 2 minutes. If you don't feel comfortable…
Daily WOD – Aug 25, 2019
Complete 5 rounds of 40 seconds on, 20 seconds off of: 10 yd shuttle run One-arm dumbbell push press (50/35#) Russian KBS (70/53#) Ring row WOD Notes: Alternate arms on the dumbbell push press as…
Daily WOD – Aug 24, 2019
Bamboo Bench Press 3x20 Then 1 Board Bench Press 2-2-2-2-2 WOD Notes: A 1 board bench press is done with a small board on your chest. It eliminates the bottom 1.5" of the…
Daily WOD – Aug 23, 2019
"Ringer 1 and Ringer 2" (2019 Games Events 10 and 11) Complete 30-20-10 reps for time of: Calorie row Toes through rings Time cap 9 minutes. At the 10 minute mark, Complete 15-10-5 reps for…
Daily WOD – Aug 22, 2019
3 rounds for time of: 50 jumping squats w/ medicine ball (20/14#) 30 sit ups w/ medicine ball (20/14#) 10 chin ups w/ medicine ball (20/14#) WOD Notes: Click HERE for a demo of…