Daily WOD – Jan 19, 2023
Workout of the Day Complete 5 rounds for time of: 3 rope climbs 10 deadlifts (275/183#, NTE 70%) 50 double unders Time cap: 20 minutes WOD Notes: Each of the movements in today's workout should…
Daily WOD – Jan 18, 2023
Workout of the Day Complete: Tabata row or bike (cals) 1 minute rest Tabata air squat 1 minute rest Tabata pull up 1 minute rest Tabata push up 1 minute rest Tabata sit up WOD…
Daily WOD – Jan 17, 2023
Workout of the Day 1-1-1-1-1 of the complex: 1 squat clean + 1 hang squat clean + 1 thruster Then complete NFT: Inversion practice (tripod headstand, crow, handstand, press-to-handstand) WOD Notes: The main part of…
28 Day Sugar & Alcohol Detox!
Every January at ICA, we embark on a nutrition challenge. The specifics vary year-to-year, but the goal is always the same: to get back to healthy habits following the craziness of the holiday season! This…
Daily WOD- Jan 16, 2023
Workout of the Day Partner interval AMRAP in 20 minutes of: 12 traditional KB swings (70/53#) 12 x 10m shuttle runs WOD Notes: Partner 1 will complete 12 KBS and 12 shuttle runs while partner…
Daily WOD – Jan 15, 2023
Workout of the Day Complete 5 rounds for time (but more importantly, for quality) of: 10 strict chin ups 10 bent-over rows (135/83#) 10 floor wipers (L+R=1) 10 barbell roll-outs Time cap = 30 minutes…
Daily WOD – Jan 14, 2023
Workout of the Day Overhead squat 3-3-3-3-3 Then EOMOM for 10 min (5 rounds) of: 8 burpees + 8 overhead squats (50% 3RM) WOD Notes: If your shoulders don't allow you to overhead squat, sub…
Daily WOD – Jan 13, 2023
Workout of the Day On a 3 minute clock, complete: 16/12 cal (bike or row) 8 power clean (155/105#) Max wall balls (20/14# to 10/9') Rest 2 minutes and repeat for a total of 5…
Daily WOD – Jan 12, 2023
Workout of the Day AMRAP in 20 minutes of: 400m run Max consecutive push ups Every time you break the push ups, run 400m. WOD Notes: This is similar to a CrossFit benchmark, Nicole, but…
Daily WOD – Jan 11, 2023
Workout of the Day Sumo deadlift 5-5-3-3-2-2-2 Then complete 3 sets NFT of: 30 alternating jumping lunges (15R/15L) WOD Notes: For the sumo deadlifts, increase weight each set working to a new 2 rep max.…