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…

Workout of the Day Sumo deadlift 3-3-3-3-3-3 Then complete 3 rounds NFT of: 10 barbell roll outs 10 Romanian deadlifts (40% 3RM sumo deadlift) WOD Notes: If you hit the RDLs with solid form, your…

Workout of the Day Complete for time: 1500/1200m row 50 wall balls (20/14# to 10/9') 1000/800m row 50 wall balls (20/14# to 10/9') 500/400m row 50 wall balls (20/14# to 10/9') Time cap= 20 minutes…

Workout of the Day AMRAP in 15 minutes of: 8 kettlebell swings (70/53#) 10 box jumps (30/24") 12 weighted abmat sit ups (20/14# medball) WOD Notes: Today's goal is constant movement. Choose a kettlebell that…