Daily WOD – Oct 22, 2022
Workout of the Day Bench press 10x2 (80% 1RM) Then complete 5 sets of max reps at: Band resisted push ups WOD Notes: Pick a weight around 80% of your 1RM and stay there for…
Daily WOD – Oct 21, 2022
Workout of the Day Complete for time: 10 clean & jerks (75-80% 1RM) 30 toes to bars 100/80 calories (row or bike) 30 toes to bar 10 clean & jerks Time cap= 20 minutes WOD…
Daily WOD – Oct 20, 2022
Workout of the Day Partner Interval AMRAP in 20 minutes of: 12 alternating DB power snatch (50/35#) 24 lateral plyo skier hops (20/16") 36 plate twists (25/15#, 18R/18L) WOD Notes: Each partner will complete 1…
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…