Daily WOD – Oct 19, 2022
Workout of the Day Back squat 10x2 (80% 1RM) Then 3 rounds of: 20 banded box step ups (10R/10L, 20/16") 20 good mornings (30% 1RM) WOD Notes: Pick a weight around 80% of your 1RM…
Daily WOD – Oct 18, 2022
Workout of the Day Complete 4 rounds for time of: 18 deadlifts (115/73#) 12 hang power cleans (115/73#) 9 push jerks (115/73#) 400m run Time cap: 20 minutes WOD Notes: Programming Credit: CrossFit mainpage Oct…
Daily WOD – Oct 17, 2022
Workout of the Day AMRAP in 30 minutes of: 500/400m row or 1000/800m bike 3 rounds of strict Cindy (Note: 1 round of strict Cindy is 5 strict pull ups, 10 push ups, 15 squats)…
Daily WOD – Oct 16, 2022
Workout of the Day Overhead squat 6-6-6-10 (sub: front squat) Then, complete 3 rounds NFT of: 10 KB/DB windmills (5R/5L) 20 plank KB/DB pull throughs (10R/10L) WOD Notes: Plan on the 10 rep being the…
2022 Power Meet Details
The time has nearly arrived! In two short weeks, ICAers will gather to put on a glorious show of strength and chili. Don’t miss it. Here is what you need to know: Time: Saturday, October…
Daily WOD – Oct 15, 2022
Workout of the Day Complete 21-18-15-12-9 reps for time of: Thrusters (95/63#) Complete 50 double unders before each round. Time cap: 15 minutes WOD Notes: This workout is meant to be short and intense! Each…
Daily WOD – Oct 14, 2022
Workout of the Day Complete 2 rounds for time of: 800m run 50 KB/DB deadlifts (2x50/35#) 50 med ball abmat sit ups (20/14#) Time cap: 20 minutes WOD Notes: Today is a classic conditioning and…
Daily WOD – Oct 13, 2022
Workout of the Day Muscle Clean 1-1-1-1 Power Clean 1-1-1-1-1-1 Then complete for time: 80/60 cal row WOD Notes: For planning purposes, the muscle clean is likely to top out at around 50% of…
Daily WOD – Oct 12, 2022
Workout of the Day Athlete's Choice: "Isabel": 30 power snatches @ 135/93# Or "Randy": 75 power snatches @ 75/53# WOD Notes: Isabel is a benchmark workout that is designed to be short and devastating! However,…
Daily WOD – Oct 11, 2022
Workout of the Day EMOM for 18 minutes: Min 1 = 1 legless rope climb or 2 regular rope climbs Min 2 = 15 burpees Min 3 = 20 box jumps (24/20") WOD Notes: In…