Daily WOD – Aug 4, 2021
Workout of the Day AMRAP in 2 minutes of: 3 rope climbs Max calorie row in remaining time. Rest 3 minutes and repeat for a total of 5 rounds. WOD Notes: Today is designed to…
Daily WOD – Aug 3, 2021
Workout of the Day Complete 2 rounds for time of: 400m run 50 Russian KBS (53/35#) 400m run 100 bicycle crunches (50R/50L) WOD Notes: Try to keep the runs to under 2 minutes and modify…
Happy 10 Years, ICA!
We officially opened our doors on August 1, 2011... making today ICA's 10th anniversary! We are honored to have reached this milestone! Thank you to our members - past and present - for believing in…
Daily WOD – Aug 2, 2021
Workout of the Day Power clean and jerk 3-3-3-3-3 Then 3 rounds NFT of: 8 push presses (50% 3RM PC&J) 15 good mornings (50% 3RM PC&J) 30 alternating toe touches WOD Notes: The goal today…
Daily WOD – Aug 1, 2021
Workout of the Day Complete 5 rounds for time of: 25 wallballs (20/14# to 10/9') 15 handstand push ups 1 minute dead hang Time Cap = 24 minutes. WOD Notes: The dead hang from a…
Daily WOD – Jul 31, 2021
Workout of the Day On a 14 minute clock, complete max reps in 4 minutes at each of the following stations: Power snatches (135/93#) Row Double unders Rest 1 minute between movements. WOD Notes: Choose…
Daily WOD – Jul 30, 2021
Workout of the Day Overhead Squat 2-2-2-2-2 Then complete max consecutive toes to bar. WOD Notes: If you know toes to bar are a skill in development for you, consider shooting for a cumulative ~20…
Daily WOD – Jul 29, 2021
Workout of the Day Complete for time: 400m run 50 sit ups 25 bar muscle ups 50 sit ups 15 bar muscle ups Time Cap = 18 minutes. WOD Notes: This workout contains quite a…
Daily WOD – Jul 28, 2021
Workout of the Day Every 4 minutes for 20 minutes complete: 21 KB swings (53/35#) 14 burpees over the bar 7 thrusters (155/103#) WOD Notes: Ideally, the early rounds should be under 2 minutes and…
Daily WOD – Jul 27, 2021
Workout of the Day Sumo deadlift 1-15-1-10-1-5-1 WOD Notes: The sets of 1 in today's lift should likely not be a PR, especially the first set. Shoot for 85-90% in round 1 and either stay…