Daily WOD – Mar 19, 2019
AMRAP in 15 minutes of: 10 cleans (135/95#) 50 double unders 2 rope climbs Open Note: The final week of the Open is upon us! Our Friday Night Lights headliner heat will feature ICA's top…
Daily WOD – Mar 18, 2019
3x15 bamboo OHS Then Overhead Squat 1-1-1-1-1 (5 second pause at the bottom) WOD Notes: For anyone who doesn't do overhead squats, you can work the technique and stability on the bamboo OHS and then…
Football WOD – Mar 17, 2019
Complete 6 rounds for time of: 3 power clean (205/125#, NTE 80% 1RM) 12 OH backward lunges in place (45/25# plate) 24 Russian twists (45/25# plate) WOD Notes: Russian twists are 24 taps (12 each…
Daily WOD – Mar 16, 2019
Complete 4 rounds for time of: 800m run 30 KB swings (70/53#) 30 wallballs (20/14# to 10/9') WOD Notes: There will be a hard cap of 35 minutes. Website Notes: If you have our site…
Open WOD – Mar 15, 2019
https://youtu.be/ODoESDUETCQ "Open 19.4" 3 rounds of: 10 snatches (95/65#) 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 bar muscle-ups 12 bar-facing burpees Time cap: 12 minutes, including 3-minute rest…
Open Gym – Mar 14, 2019
Come in between 4:30 and 7:30 for open gym. You can work on anything you like including a workout from the last week: "19.3" 10 minutes of 200ft walking lunges (50/35#), 50 step ups (50/35#…
Daily WOD – Mar 13, 2019
Row the following distances, each for time: 1500m 1000m 500m Rest between attempts. WOD Notes: For timing purposes, 2 athletes will share a rower and while one rows the other will rest. You'll get 4ish…
Daily WOD – Mar 12, 2019
Push Press 2-2-2-2-2 Then 5 rounds NFT: 10 yd bear sliders 10 yd walrus sliders WOD Notes: Compare to 140627. Anyone who can't complete the walrus sliders can sub a 30 second plank hold. Open…
Daily WOD – Mar 11, 2019
Complete 4 rounds for time of: 5* muscle ups 10 front squats (145/100#) 400m run * Muscle ups must be consecutive with a max of 5. WOD Notes: This should be a fast workout! Choose…
Football WOD – Mar 10, 2019
m Complete 3 cycles of the following: AMRAP in 4 minutes 6 KB swings (70/53#) 6 push presses (185/115#) 6 lateral burpees over bar Rest two minutes after each cycle and continue from where you…