Workout of the Day Deadlift 8x5 (75%) - athlete's choice sumo or conventional Then complete 4 rounds NFT of: 10 weighted box step ups (5R/5L) 20 hollow rocks WOD Notes: Over the next several weeks…

Workout of the Day Complete 10 rounds for time of: 1 squat snatch (AHAP) 3 ring muscle ups 12 box jumps (24/20") Time cap = 20 minutes WOD Notes: Today's workout is highly technical, with…

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…