Daily WOD – Jul 3, 2019
Complete for time: 800m run 15 thrusters (155/105#) 400m run 10 thrusters (155/105#) 200m run 5 thrusters (155/105#) Kettlebell Kitchen Note: KBK has a special discount code for this week only! Place your order (HERE)…
Daily WOD – Jul 2, 2019
Power Clean 3-3-3-3-3 Then 5x3 drop broad jumps
Daily WOD – Jul 1, 2019
Take 10 minutes to find a 1 RM weighted push up. Then AMRAP in 14 minutes: 10 pull ups 20 push ups 40 double unders Schedule Notes: Come on in this Thursday (4th…
Daily WOD – Jun 30, 2019
On a 15 minute clock complete Death By: Power snatch (135/95#) Bar over burpees WOD Notes: The “death by” rep scheme means in minute 1 you complete 1 snatch and 1 burpee; minute 2 you…
Daily WOD – Jun 29, 2019
Front Squat 2-2-2-2-2 Then With a parter AMRAP in 8 minutes of: wallballs (20/14# to 10/9') WOD Notes: Can any duos knock out 250? Compare front squat to 180324.
Daily WOD – Jun 28, 2019
AMRAP in 20 minutes of: 5R/5L Turkish get ups (53/35#) 2 rope climbs 10 handstand push ups Community Notes: Happy Birthday Blythe!
Daily WOD – Jun 27, 2019
Drag a sled 400m for time (25% SDC) Then AMRAP in 10 minutes of: 250m run 25 sit ups WOD Notes: There will be a little time between the sled drag and AMRAP. In large…
Daily WOD – Jun 26, 2019
Deficit deadlift 3-3-3-3-3 Then Barbell hip thrusts 3x15 (50% 3RM) Community Notes: Congrats to Ricky who did a great job at his test class on Tuesday, and is now ICA's newest coach! You'll be seeing…
Daily WOD – Jun 25, 2019
"Fran" Complete 21-15-9 reps for time of: Thrusters (95/65#) Pull ups WOD Notes: It's here! Come on in for the classic CrossFit benchmark. Compare to 181229. Coaching Notes: Good luck to Ricky as he coaches…
Daily WOD – Jun 24, 2019
Run 1 mile. Then complete 15 strict ring muscle ups NFT. WOD Notes: Benchmark mile day! The scale for muscle ups will be either transitions or 30 ring dips. Compare run to 180612. Community Notes: …