Daily WOD – Mar 18, 2021
Workout of the Day Sumo Deadlift 6x3 (85% 1RM) Then 3 rounds NFT of: 12 one-leg skater squats (weighted if possible) 6 strict toes to bar WOD Notes: With Open 21.2 on Friday, this is…
Daily WOD – Mar 17, 2021
Workout of the Day "Open 19.1" AMRAP in 15 minutes of: 19 wall balls (20/14# to 10/9') 19 calorie row WOD Notes: Don't worry, the 2021 Open equipment list doesn't include med balls or rowers,…
Daily WOD – Mar 16, 2021
Workout of the Day Shoulder Press 5-4-3-2-1-1 Then complete NFT: 50 banded pull aparts (25 palms up/25 palms down) 50 banded shoulder flexions (25R/25L) Max consecutive DB shoulder presses (1 set each hand) WOD Notes: …
Daily WOD – Mar 15, 2021
Workout of the Day “Winter 2021 Nutrition Challenge Performance Test” Part 1 – AMRAP in 10 minutes of: 50 double unders 30 alternating DB muscle snatches (50/35#) 10 burpee pull-ups Immediately into Part 2 –…
Daily WOD – Mar 14, 2021
Workout of the Day Complete for time: 50 deadlifts (155/103#) 40 hang power cleans (155/103#) 30 push jerks (155/103#) Complete 6 toes to bar at the start of each minute. Time Cap = 15 minutes.…
Daily WOD – Mar 13, 2021
Workout of the Day Front Squat 1-1-1-1-1-1 Then 3 rounds NFT of: 12 Romanian deadlifts (70% 1RM front squat) 40 bicycles WOD Notes: Today is designed to be a 1 rep max front squat! As…
Open 21.1 – Mar 12, 2021
https://youtu.be/NnBprGSacak Workout of the Day "Open 21.1" Complete for time: 1 wall walk 10 double-unders 3 wall walks 30 double-unders 6 wall walks 60 double-unders 9 wall walks 90 double-unders 15 wall walks 150 double-unders…
2021 Open Teams!
We are thrilled to have 62 ICA members registered for the Open this year! Without further ado, here are the teams for our in-house Open competition! A few ground rules and reminders: Each team has…
Daily WOD – Mar 11, 2021
Workout of the Day Tabata: Slam balls Sit ups Row Pistols WOD Notes: A Tabata interval workout means you'll work for 20 seconds, rest for 10 seconds and repeat at the same station for 8…
Daily WOD – Mar 10, 2021
Workout of the Day Complete for time: 8 back squats (225/145#) 400m run Rest for the remainder of 5 minutes and repeat for a total of 5 rounds. WOD Notes: Choose a weight that will…