Workout of the Day "Nate" AMRAP in 20 minutes of: 2 ring muscle ups 4 handstand push ups 8 kettlebell swings (70/53#) WOD Notes: Nate is a CrossFit benchmark WOD that comes around once a…

Workout of the Day AMRAP in 20 minutes of: 400m run Max consecutive toes to bar WOD Notes: Your score today will be the total number of toes to bar completed. Pick a variation of…

Workout of the Day "Elizabeth" Complete 21-15-9 reps for time of: Squat cleans (135/93#) Ring dips Time cap: 16 minutes WOD Notes: This is a CrossFit benchmark that we last completed at ICA on 12/27/19.…

Workout of the Day With a partner, complete 3 rounds of: 400m run run (together) 80 double unders 60 wall balls (20/14# to 10/9') 40 pull ups Time cap: 30 minutes WOD Notes: It's a…

Workout of the Day Push Press 5x5 (75% 1RM) Then take 10 minutes to work on inversions: headstands, handstands, press-to-handstand, handstand walking WOD Notes: The push press weight should remain approximately the same across all…

Workout of the Day Complete 3 rounds, each for time, of: 15 clean & jerks (125/83#) 30/24 cal row or bike Start a new round every 6 minutes. Ensure at least 2 minutes of rest…

Workout of the Day Complete AMRAP in 15 minutes of:  5 deadlifts (315/203#, NTE 70% 1RM) 4 bar-facing burpees 3 bar muscle ups WOD Notes: Today's deadlifts are meant to be heavy but should not…

Workout of the Day Front squat 5-3-3-2-1-1-1 Then complete for time: 50 heavy wall balls (30/20# to 10/9') WOD Notes: Start your first set of squats around 65% of your 1RM. For the heavy wall…

Workout of the Day Complete 5 rounds for time of: 500/400m row (or 1000/800m bike) 15 bench presses (135/83#, NTE 60%) Time cap: 20 minutes WOD Notes: Programming Credit: Slightly modified from CrossFit main page…