Daily WOD – Apr 9, 2019
Snatch 1-1-1-1-1-1 Then 3x3 snatch pulls (100% 1RM snatch) 3x10 behind the neck presses (light) Membership Waitlist: Our ICA community continues to grow, and we are thrilled to welcome so many new athletes! However, our…
Daily WOD – Apr 8, 2019
Complete for time: 1600m run 1600m row 16 muscle ups WOD Notes: The scale for muscle ups will be 1 or 2x strict pull ups. In large classes, some athletes will row first and then…
Daily WOD – Apr 7, 2019
Complete 5 rounds for time of: 3 cleans (225/135#NTE 85% 1RM) 15 box jumps (24/20") Rest 1 minute after each round.
Daily WOD – Apr 6, 2019
Sumo Deadlift 3-3-3-3-3 Then Atlas stone shouldering practice. Community Note: We're celebrating the arrival of spring with a bonfire and backyard hang out at our house tonight (Saturday). If you don't already have evening plans,…
Daily WOD – Apr 5, 2019
Complete for time: 50/35 cal row 30 deadlifts (185/115#) 20 front squats (185/115#) 10 shoulder to overhead (185/115#) 50 burpees WOD Notes: It should take you 2 to 3 sets to get through the 20…
Open Gym – Apr 4, 2019
Come in between 4:30 and 7:30 for open gym! You can use this time to work on anything you like including a workout from the last week: Complete 400m sled drag then 100 KB…
Daily WOD – Apr 3, 2019
"Angie" Complete for time in order: 100 pull ups 100 push ups 100 sit ups 100 squats WOD Notes: There will be a 6 minute time cap on the pull up portion of this workout…
Daily WOD – Apr 2, 2019
Partner Interval Complete 7 rounds each of: 17 wallballs (20/14# to 10/9') 37 double unders 7 hang power cleans (155/105#) WOD Notes: In this workout, partner 1 will complete a full round of the workout…
Daily WOD -Apr 1, 2019
Bench Press 1-1-1-1-1-1 Then 3 rounds NFT: 10R/10L DB rows on bench 1 minute ring plank hold
Football WOD – Mar 31, 2019
Complete for time: 9 thrusters (85% bodyweight NTE 85% 1RM) 19 toes to bar 6 thrusters 16 toes to bar 3 thrusters 13 toes to bar WOD Notes: Compare to 150412.