Daily WOD – Jul 24, 2023
Workout of the Day Hang power snatch 5-5-5-5-5 Then: Run 1 mile for time! WOD Notes: The hang power snatch can be taken from high hang or low hang. Whichever variation you go for, a…
Workout of the Day Hang power snatch 5-5-5-5-5 Then: Run 1 mile for time! WOD Notes: The hang power snatch can be taken from high hang or low hang. Whichever variation you go for, a…
Workout of the Day Complete 5 rounds, each for time, of: 15 bar-facing burpees 15 overhead squats (95/63#) Start a new round every 4 minutes. WOD Notes: Most folks will modify one or both movements…
Workout of the Day With a partner, complete (in any order): 30 rope climbs 300/240 calories on the C2 bike Time cap: 30 minutes WOD Notes: Find a partner who balances your strengths! It's okay…
Workout of the Day Front squat 5x5 (75-80%) Then complete 3 sets of: 16 front-rack Bulgarian split squats (8R/8L) at 30% 1RM WOD Notes: Today's front squats are intended to be performed "across," meaning you…
Workout of the Day Complete for time: 120 double-unders 5 clean & jerks (155/103#) 90 double unders 10 clean & jerks (155/103#) 60 double unders 15 clean & jerks (155/103#) 30 double unders 20 clean…
Workout of the Day On a 20 minute clock, complete: 1 mile run Then AMRAP in remaining time of: 5 strict handstand push ups 10 one-legged squats 15 med ball sit ups (20/14#) WOD Notes:…
Workout of the Day Deadlift 5-5-5-3-3-3-1-1-1 Then complete NFT: 30 barbell roll-outs WOD Notes: Today you'll have the opportunity to work up to a heavy 1 rep deadlift. Start your first set of 5 around…
*8/25 Update - Final Teams & Heat Assignments available HERE.* ICA's 13th Annual 31Heroes WOD & 12th Anniversary Celebration - August 26, 2023! 12 years ago, on August 6, 2011, 30 Americans and 1 military K9…
Workout of the Day Complete for time: 1000/800m row (or 2000/1600m bike) Immediately into 5 rounds of: 15 pull-ups 7 push jerks (135/83#) Time cap: 20 minutes WOD Notes: Programming credit: modified from CrossFit main…
Workout of the Day Complete for time: 400m run 50 wall balls (20/14# to 10/9') 400m run 50 toes to bar 400m run 50 wall balls (20/14# to 10/9') Time cap: 20 minutes WOD Notes:…