Daily WOD – Nov 8, 2021
Thank you to everyone who came out to support team ICA at the bed races! Big congrats to Ricky, Kevin, Frank W, Robbie and their fearless(ish) pilot Zoe for winning the race! Workout of the…
Daily WOD – Nov 7, 2021
Workout of the Day Complete 8 rounds, each for time of: 7 toes to bar 5 bear complexes (95/63#) 7 toes to bar Start a new round every 3 minutes. WOD Notes: Choose scales/weights that…
Daily WOD – Nov 6, 2021
Workout of the Day Deadlift 4-4-4-4-4 Then Lateral KB goblet squat 3x16 (8R/8L) WOD Notes: Choose a KB weight for the goblet squats that allows you to get a solid range of motion without your…
Daily WOD – Nov 5, 2021
Workout of the Day Complete for time: 1 mile run 25 ring muscle ups 100 wallballs (20/14# to 10/9') Time Cap = 25 minutes. WOD Notes: Choose a run distance that will take less…
Daily WOD – Nov 4, 2021
Workout of the Day Complete for time: 30 power cleans (135/93#) 30 handstand push ups 30 slam balls (30/20#) Rest 2 minutes then complete: 30 slam balls (30/20#) 30 handstand push ups 30 power cleans…
Daily WOD – Nov 3, 2021
Workout of the Day Push Jerk 1-1-1-1-1-1-1 Then complete 15-12-9 reps NFT of: Lateral raises Front raises Bent over flies WOD Notes: The raises and flies should be done with metal plates (2.5s, 5s or…
Daily WOD – Nov 2, 2021
Workout of the Day AMRAP in 12 minutes of: 5 front squats (185/123#) 10 chest to bar pull ups 20 double unders Then Tabata: Hollow rocks or bicycle crunches WOD Notes: With pull ups in…
Daily WOD – Nov 1, 2021
Workout of the Day Complete 4 rounds for time of: 500m row 30 air squats 20 sit ups 10 push ups Time Cap = 24 minutes. WOD Notes: Today is the first day of Rowvember! …
Daily WOD – Oct 31, 2021
Workout of the Day "The CrossFit Total" Back Squat 1-1-1 Shoulder Press 1-1-1 Deadlift 1-1-1 WOD Notes: This is an annual benchmark and an opportunity to cross off some 2020 goals! After warming up, you’ll…
Daily WOD – Oct 30, 2021
Workout of the Day With a partner, complete for time: 200m run 25 handstand push ups 200m run 50 pull ups 200m run 75 wallballs (20/14# to 10/9') 200m run 100 sit ups 200m run…