Workout of the Day Complete with a partner. Partner 1: Rows 250/200m  While partner 2 completes: 30 KB swings Switch. Partner 1: Rows 250/200m, while Partner 2 completes: 30 one-arm KB push press (15R/15L) Switch.…

Workout of the Day Bench press 8x5 (E2MOM, 75% 1RM) Then complete 3 rounds NFT of: 20 supine flies on bench (2x10/5# plates) 20 narrow-grip bench presses (20% 1RM) WOD Notes:  Today's bench press uses…

Workout of the Day On a 4 minute clock complete: 400m run Max chest-to-bar pull ups Rest 2 minutes. Then, on a 4 minute clock complete: 1000/800m bike Max burpees Rest 2 minutes and repeat.…

Workout of the Day "Sage" AMRAP in 20 minutes of: 8 power clean and jerks (155/103#) 28 double unders 15 toes to bar WOD Notes:  This is Sage's birthday workout and an annual ICA benchmark!…

Workout of the Day Back Squat 8x5 (E2MOM, 75% 1RM) Accessory 1: 3x20s squat (25% 1RM, 10s down, 10s up) Rest 1 minute & repeat for 3 sets Accessory 2: 1 minute bike 1 minute…

Workout of the Day "JT" Complete 21-15-9 reps for time of: Handstand push ups Push ups Ring dips WOD Notes:  JT is an old school hero WOD that pre-dates kipping handstand push ups... so today's…

Workout of the Day "Nancy" Complete 5 rounds of: 400m run 15 overhead squats (95/63#) Time cap= 20 minutes WOD Notes:  This is a benchmark WOD that we complete once/year. You don't want to miss…

Workout of the Day EMOM for 20 minutes of the complex: 2 clean pulls + 1 power clean WOD Notes:  Today's goal is to improve our clean technique, specifically getting our hips open in the…

Workout of the Day On a 23 minute clock, complete 1 minute at each of the following stations: Row (calories) Rest Alternating DB snatches (50/35#) Rest Repeat for a total of 6 rounds. WOD Notes:…

Workout of the Day Complete: 800m run 30 shoulder-to-overhead (185/123#) 800m run WOD Notes: Most people will complete the shoulder-to-overhead as split jerks, although push jerks and push press are okay too! Pick a weight…