Daily WOD – Feb 23, 2023
Workout of the Day On a 24 minute clock complete: Minutes 0/4/8/12/16/20: 250m run Minutes 2/6/10/14/18/22: 30 abmat sit ups (rds 1&4) 30 alternating toe touches (rds 2&5) 60 russian twists (30R/30L, 25/15#, rds 3&6)…
OPEN Updates!
ICA's Mega Teams - Battle of the Generations We are excited to announce that we have 70 athletes officially registered for the Open!! We are pumped to have such great participation; thanks to everyone who…
Daily WOD – Feb 22, 2023
Workout of the Day Complete for time: 50 box jumps (24/20") 50 pull-ups 50 kettlebell swings (53/35#) 50 walking-lunge steps w/ KB (53/35#, 25R/25L) 50 push presses (75/55#) 50 single leg toes to bar (25R/25L)…
Daily WOD – Feb 21, 2023
Workout of the Day "One board" bench press 2-2-2-2-2-2 Then using a black or red band complete 3 rounds NFT of: 20 two-arm tricep pushdowns 20 two-arm lat pulldowns 20 two-arm face pulls WOD…
Daily WOD – Feb 20, 2023
Workout of the Day Nutrition challenge performance test: Row 500/400m (or bike 1000/800m) 15 bar-over burpees 15 clean & jerks (135/93#) 15 bar-over burpees Row 500/400m (or bike 1000/800m) Time cap: 15 minutes Then -…
Daily WOD – Feb 19, 2023
Workout of the Day Partner Interval (alternating after each full round) AMRAP in 17 minutes of: 15 slam balls (30/20#) 15 weighted squats (holding slam ball) WOD Notes: Grab a partner and join us for…
Daily WOD – Feb 18, 2023
Workout of the Day Split jerk 8x1 (90%) Then skill work: handstands & handstand walking WOD Notes: Today we'll work on split jerks with an emphasis on technique and speed! Work at the heaviest weight…
Daily WOD – Feb 17, 2023
https://youtu.be/PYI6mH8RqCc Workout of the Day “Open 23.1” AMRAP in 14 minutes of: 60 calorie row 50 toes to bar 40 wall balls (20/14# to 10/9') 30 power cleans (135/93#) 20 ring muscle ups WOD Notes:…
Daily WOD – Feb 16, 2023
Workout of the Day EMOM for 30 minutes: First minute: double unders Second minute: Russian twists Third minute: bike/row (cals) WOD Notes: You'll start a new movement each minute, but the number of reps will…
Daily WOD – Feb 15, 2023
Workout of the Day Back squat 6x3 (85%) Then 10 burpee broad jumps, each for for max distance (record longest jump) WOD Notes: For the first part of the workout you'll perform sets of 3…