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…

Each minute of the WOD is devoted to one of these heroes. Think of them when the going gets tough! “31Heroes – Workout to Remember” In teams of 4, complete as many reps as possible…

2019 CrossFit Games Event 3 - ICA Version 3200 meter ruck (5/15/25/35 pounds) WOD Notes: Athletes will complete 4 laps of the 800m route, adding weight each round. Men and women use the same weight.…

Shoulder Press 2-2-2-2-2 Then Alternating Tabata (8 rounds each) of: Shoulder presses (50% 2RM) Sit ups WOD Notes:  Compare to 130308.

"Nasty Girls" Complete 3 rounds for time of: 50 air squats 7 muscle ups 10 hang power cleans (135/95#) WOD Notes:  Compare to 180718. 31 Heroes Notes:  There have been a few updates to the…

2019 CrossFit Games Event 1 - ICA Version Complete 4 rounds for time of: 400m run 3 rope climbs 7 snatches (135/95#) WOD Notes:  For the games athletes, the rope climbs were legless and the…