Shoulder Press 1-1-1 Push Press 3-3-3 Push Jerk 5-5-5 Event Notes: Coach Dave is coordinating with CrossFit Lock 60, and Only Results Fitness to hold a workout at the new Root Down Biergarten in town. …

AMRAP in 15 minutes of: 400m run 15 bodyweight deadlifts (NTE 60% 1RM deadlift) WOD Notes:  Compare to CrossFit.com from 190815. Community Notes:  Happy Birthday Rey!

With a partner complete for time: 50 handstand push ups 75 thrusters (95/65#) 100/70 cal row 75 box jumps (24/20") 50 pull ups WOD Notes:  With one partner working at a time, complete all the…

Complete for time: 200 burpees WOD Notes:  Make sure to come in for this ICA tradition! Bring a friend for free! It is a great benchmark for your conditioning and mental toughness. Scaling options include…

Deadlift 2-2-2-2-2 Then 21-15-9 reps: Deadlifts (50% 2RM) Cal row WOD Notes:  Compare to 180915. Community Notes:  Happy Birthday Mike D!

Complete 5 rounds for time of: 20 second chin up hold 60 double unders 10 DB hang snatches (50/35#) 10 DB hang clean and jerks (50/35#) WOD Notes:  This workout is an ICA modification of…

Run: 400m (80%) 250m (90%) 8x100m (100%) Then 100 dead bugs NFT (50R/50L) WOD Notes: Those of you with any kind of hamstring issues should not hit a full sprint today.  Use it as some…

Snatch 1-1-1-1-1 Clean and Jerk 1-1-1-1-1 WOD Notes: Compare clean and jerk to 180707.  Compare snatch to 190409. Community Notes: Happy Birthday Alexa!

Complete 50-40-30-20-10 reps for time of: Wallballs (20/14# to 10/9') Pull ups (half reps) Community Note:  After our 31 Heroes event this weekend we ended up with a lot of extra chicken wings from Uncle…