Complete for time (break up reps any way desired):
150 double unders
75 hang power snatches (75/55#)
75 handstand push ups
Time cap: 20 minutes
WOD Notes: You get to pick your own rep scheme; be creative! A simple way to complete this would be 5 rounds of 30 DU, 15 HPS & 15 HSPU. But you could also do 15 rounds of 10, 5 & 5, or hit it chipper style (all 150 DU then all 75 snatches then all 75 HSPU). Whatever you do, have a plan before you start, so you’re not doing math mid-WOD!
Complete for time (break up reps any way desired):
150 double unders
75 hang power snatches (75/55#)
75 handstand push ups
Time cap: 20 minutes
WOD Notes: You get to pick your own rep scheme; be creative! A simple way to complete this would be 5 rounds of 30 DU, 15 HPS & 15 HSPU. But you could also do 15 rounds of 10, 5 & 5, or hit it chipper style (all 150 DU then all 75 snatches then all 75 HSPU). Whatever you do, have a plan before you start, so you’re not doing math mid-WOD!
WOD Notes: This workout is basically half “Manion,” a hero WOD that is 7 rds of a 400m run and 29 back squats. Today’s version will leave your lungs and legs burning, just not to the same degree! Choose a back squat weight that lets you do the first several rounds unbroken.
Community Notes: Happy birthday Zac W and Craig D!
Then – accumulate 2 minutes of handstand hold and 2 minutes of bar hang (break up as needed)
WOD Notes: We’re working on our upper body strength with 15 sets of 2 strict press, all at 80-85% of your 1 rep max. Anyone interested in trying this with dumbbells or kettlebells instead of a barbell should aim for a combined weight ~60-65% of your 1RM strict press. For the cash out work, you can complete all 2 minutes of HS hold before moving on to the bar hang, or go back-and-forth hitting smaller sets (e.g., 4 rounds of 30s handstand hold & 30s bar hang).
WOD Notes: For those who did Murph, treat today as a recovery workout. Find a steady pace and just keep moving. If you’re feeling fresh and ready to attack the WOD, aim for 30 seconds slower than your PR 500m row pace for the first set, 20 seconds off your PR 500m on the second set and 10 seconds off on your final set.
History of Murph: “Murph” is a CrossFit Hero WOD named after Navy Lieutenant Michael Murphy, of Patchogue, N.Y., who was killed in Afghanistan on June 28th, 2005, at the age of 29. Murphy graduated from Pennsylvania State University and was accepted to multiple law schools, but decided he could do more for his country as one of the Navy’s elite SEALS. This workout was created by Murphy and was one of his favorites; he used it for his own training and named it ‘Body Armor.’ It first appeared on the CrossFit site after his death, on August 18, 2005.
On June 28, 2005, the day he was killed, Murphy was leading a SEAL team in northeastern Afghanistan looking for the commander of a group of insurgents known as the Mountain Tigers. Engaged in a frenzied firefight and outnumbered by the Taliban, Navy Lt. Michael Murphy made a desperate decision as he and three fellow SEALs fought for their lives on a rocky mountainside. In a last-ditch effort to save his team, Murphy pulled out his satellite phone, walked into a clearing to get reception, and called for reinforcements as a fusillade of bullets ricocheted around him. One of the bullets hit him in the stomach, but he finished the call and even signed off, “Roger that, thank you,” before continuing to battle. If it sounds familiar, it’s because Murphy’s heroism is documented in “Lone Survivor,” a book written by fellow SEAL Marcus Luttrell in 2007 and turned into a movie in 2013.
Today we perform this hero WOD in honor of all the men and women who have died serving our country in the U.S. Armed Forces. This workout is free for all ICA members (will not count toward your class totals.)
WOD & Scaling Notes:
You must start and end with the run, but you can split up the pull-ups, push-ups, and squats as desired. Common rep schemes are: 20 rounds of 5 pull-ups, 10 push-ups, 15 squats; or 25 rounds of 4 pull ups, 8 push-ups, 12 squats.
This workout calls for a 20/14# weight vest. We have a limited number of vests available- first come, first serve. Most individuals do not wear a weight vest, so that is the first scale to consider!
The full version of this WOD takes about an hour. A popular scale is to complete exactly half of the distances and reps. (800m run, 50 pull ups, 100 push ups, 150 squats, 800m run.) “Half Murph” usually takes 20-40 minutes.
Another scale is to tackle this workout with a partner, sharing all reps between the two.
Jumping pull ups will not be allowed, and bands are discouraged because they take a long time to get in and out of… We encourage you to sub ring rows instead.
Schedule Notes: We’ll kick off a heat every 30 minutes from 7:30-10:30am. The heat time you signed up for is when you start the workout. Please show up at least 15 minutes before your heat time to get warmed up and ready! For our early birds, the gym will open at 7:00am.
WOD Notes: For the front squats, start around 55-60% of your 1RM and work up to 75-80%. Drop box jumps are a dynamic movement where you start standing on a short box or 45# plate, jump down to the floor, then immediately rebound onto a second (taller) box. The focus is a quick spring off the floor, keeping tension at the bottom to minimize ground contact time.
WOD Notes: There’s lots of laying down and getting back up again in today’s workout! (Every movement has you on the floor at some point!) It will be important to modify reps and movements to keep rounds under 2:30. For over-unders the standard height is 24/20″, but you can pick any height you want. (A lower height makes the “over” easier but the “under” harder… and vice versa.) If you’re not ready to tackle this movement, modify to 2x box jumps or step ups.
WOD Notes: Weights are heavy today! Select a weight that will allow you to complete the deadlifts in 1-2 sets and the jerks in 1-3 sets. The cleans will mostly likely be singles.
Community Notes: Happy birthday Erik P, Shawn F, and Sean D.
2 touch-and-go power snatches (work up to ~75% 1RM)
Then hang squat snatch 3-3-3-3-3
WOD Notes: The main part of today’s workout is the 3 rep hang squat snatch. The EMOM is warm up and skill work to get you ready! If you’re not comfortable with the snatch, you can modify to power cleans & hang squat cleans.
WOD Notes: This workout was modified from the CrossFit main page on 5/18/23. You’ll do a full tabata (8 rounds of 20s on /10s off) of each movement. Half the class will start with the row and half will start with the bike. Everyone will wall ball in the middle! You’ll log a separate score (total reps) for each Tabata, and SugarWOD will add them up.
WOD Notes: Pick a weight that allows you to do the kettlebell swings unbroken each round. If you prefer Russian KBS, increase to 20 reps. The bar muscle ups should take less than a minute; if that’s not attainable you can reduce the reps, modify to jumping BMU, or complete 10 pull-ups per round.
Community Notes: Happy birthday Reed V & Amanda Manuel!
WOD Notes: The deadlifts are 5 sets of 5 reps all at the same weight, approximately 80% of your 1RM. Programming credit for the cash out is the CrossFit main page – it was the daily WOD on 5/12/23. Alternate arms every DB snatch.
Schedule Notes: Next Sunday we’ll have 2 classes only: 9 & 10am. Open gym will run 9-11am.
WOD Notes: If you’ve never done a Turkish get up, today’s a great day to learn a new skill! We’ll make sure everyone is comfortable with the movement before kicking off. You can alternate arms after each TGU, or complete all 3 on one arm before switching to the other arm.
WOD Notes: Partners will alternate after each full round. Choose a weight that will allow you to go unbroken on the HPC for the duration of the workout. Push-ups should be unbroken or 2 sets, max. A step down is required for the box jump overs.
WOD Notes: Start around 60-65% of your 1RM and work up to a heavy set of 3 at 85-90% of your 1RM. Try to hit your old 3 rep max on set 5 so you can beat it on set 6!
Event Notes: “Murph” heats are live in Push Press – go reserve your spot! The time you sign up for is your heat START time – you’ll want to show up about 20 minutes early to get warmed up. This is a FREE workout for all ICA members. For those new to CrossFit, “Murph” is a hero workout that many CrossFit gyms perform on Memorial Day in honor of our fallen troops. Link back to last year’s blog post to see the workout and scaling options: https://iron-cross-athletics.com/daily-wod/daily-wod-may-30-2022/ Link to the 2021 post to read the history of the workout:https://iron-cross-athletics.com/daily-wod/daily-wod-may-31-2021/
WOD Notes: We’re continuing our Murph prep with a longer metcon today. Remember your running shoes! If you’re worried about the high rep gymnastics movements, consider scaling to 20/round or even a descending rep scheme of 30-20-10. If you want to go Rx, round 1 should take 8 minutes or less.
WOD Notes: Today is meant to be on the short & intense end of the spectrum! Pick reps and weights that allow you to complete early rounds in about a minute. (You’ll need to average 90 seconds per round to finish all 10 under the time cap!)
WOD Notes: Once you get the technique down, the behind-the-neck split jerk is most people’s strongest overhead lift. The bar starts on your back with a wide grip (similar to an overhead squat). Jump hard and drive under the bar fast!
Take 12 minutes to work up to a heavy single clean & jerk.
Then “Grace”
Complete for time:
30 power clean & jerks (135/93#, NTE 65% 1RM)
Time cap: 10 minutes
WOD Notes: Grace is a benchmark WOD that we do once a year. There are many strategies to complete Grace. You can try quick singles, sets of 3-5 on a set time interval (e.g., every 30 or 40 seconds), or hold on for as many as you can and then survive! No matter the pace or strategy, prioritize making each rep look good.
WOD Notes: Increase weight each set of back squats, starting around 65% and ending around 85-90% of your 1RM. For the goblet squats, elevate your heels 2-3″ and complete each set of 20 as fast as possible while maintaining good mechanics. (Let it burn!) Rest 90 seconds between sets, and increase your KB/DB weight each round if you can.
WOD Notes: Memorial Day “Murph” is only 2 weekends away, so today we’re doing some Murph prep work, partner style! Partner 1 runs 400m while Partner 2 accumulates rounds of “Cindy.” When the runner returns, pick up wherever your partner left off, even if in the middle of a round of Cindy. Your team’s score = total 400m runs + total rounds of Cindy. Athletes who usually wear a weight vest for Murph are encouraged to wear one today.
WOD Notes: To beat today’s time cap, keep transitions short and pick movements that let you go unbroken for most rounds. A heads up for anyone looking to do tomorrow’s WOD – we have pull-ups coming your way, so pick a different scale for rope climbs, such as rope pulls, hanging knee raises, or another ab movement.
WOD Notes: Today’s workout calls for completing 1 complex every 2 minutes. You can increase weight every few rounds, working to the heaviest complex you can complete, or you can get to a moderately heavy weight and stay there to work on technique.
Community Notes: Happy birthday Audrey F and Coach Vicki!
Complete 5 rounds of 1 minute at each station for max reps:
Row or bike (calories)
Thrusters (95/63#)
Burpees
Rest 1 minute between rounds.
WOD Notes: Today is an interval workout of 3 minutes on and 1 minute off. It may look like cardio, plus weightlifting, plus a bodyweight movement…but it’s actually just cardio in disguise. Come in to work on your engine!
WOD Notes: This is a twist on the classic CrossFit benchmark “DT,” which we last performed at ICA on 12/24/22. Today’s WOD adds a run before each round. Go after each run with intensity; it’s a break from the barbell but it’s not rest!
WOD Notes: Nate is a CrossFit benchmark WOD that comes around once a year at ICA. It’s designed to be relatively slow and steady with 3 very high exertion movements. If this is your first time doing this benchmark, choose movements that will be easy to track in the future (e.g., strict pull ups for muscle ups, push ups or dumbbell shoulder presses for HSPU). If you’ve done this WOD before, check SugarWOD to see what modifications you used last time, so you can track progress!
Community Notes: Happy birthday Susannah S, Mike T, and Drew W!
WOD Notes: Your score today will be the total number of toes to bar completed. Pick a variation of T2B that allows you to get at least 10 in the opening set.
30 alternating step back lunges in place (53/35# KB or DB, 15R/15L)
30 seated leg lifts over KB or DB (15R/15L)
WOD Notes: Deadlifting against bands develops a powerful hip extension. The weight on your bar should be ~50% of your 1RM. Bands as follows:
– Red band, 1RM sumo deadlift <100 lb
– Black band, 1RM sumo deadlift 100-200 lb
– Purple band, 1RM sumo deadlift 200-300 lb
– Green band, 1RM sumo deadlift, 300+
Note: Athletes under 5’6″ may want to go up a band color; athletes over 6’0″ may want to go down a band color.
WOD Notes: This is a CrossFit benchmark that we last completed at ICA on 12/27/19. It’s meant to be on the faster side; 10-15 minutes for most people. Modifications for ring dips include banded ring dips, box/bench dips, or dumbbell bench press.
WOD Notes: It’s a great day for a partner WOD! The 400m run must be completed together, but all other reps are divided/shared. You don’t need to divide them evenly!
Then take 10 minutes to work on inversions: headstands, handstands, press-to-handstand, handstand walking
WOD Notes: The push press weight should remain approximately the same across all 5 sets today. Do your best to get a hard hip drive while keeping your heels in contact with the floor. It is ok if they rise a little but keeping them down through the entire lift is a fun challenge that promotes good technique! For the inversion work, come in to get a little more comfortable upside down; we’ll have options for everyone!
Community Notes: Happy birthday Diana G and Jill S!
Start a new round every 6 minutes. Ensure at least 2 minutes of rest between rounds.
WOD Notes: Programming Credit: CrossFit main page on 4/16/23. The clean & jerks can be quick singles but should be able to be completed in 60-90 seconds. Sprint the bike/row! If you complete a round in less than 3 minutes, consider adding reps to the next round (e.g., +3 C&J and +5/4 calories). You’ll record your time for each round, and SugarWOD will display the fastest round!
Steve & Suresh working through aerobic capacity workout!
Workout of the Day
Complete AMRAP in 15 minutes of:
5 deadlifts (315/203#, NTE 70% 1RM)
4 bar-facing burpees
3 bar muscle ups
WOD Notes: Today’s deadlifts are meant to be heavy but should not exceed 70% of your 1 rep max deadlift. You should be able to string all 5 for most of the workout. The sub for bar muscle ups will be 2-3x pull ups.
WOD Notes: Programming Credit: Slightly modified from CrossFit main page on 4/19/23. Select a weight that will allow you to complete the first set of 15 bench presses in 1-2 sets.
WOD Notes: We’ve completed this workout in the past in the reverse order: 1600, 800, 400, 200. The last time was 4/11/22. There are several ways to go after this WOD. One is to try for a PR on one or two of the distances. In that case, plan for the run before and/or after to be a little slower. Or you can try to gradually increase your intensity across all 4 distances. Final option – forget the clock, forget pacing, just turn off your head and run. No matter how you approach it, you win just by showing up today!
WOD Notes: Come on in to work on your snatch technique! We’ll warm up with the muscle snatch and then progress to a power snatch, working up to a 1 rep max. Athletes limited by shoulder mobility or stability can stay light and treat today like a technique day, or modify to muscle cleans and power cleans.
Community Notes: Happy birthday Bill F and Kelsey S!
WOD Notes: Programming Credit: CrossFit main page on 4/12/23. The barbell is heavy and the box jumps are high! Pick a weight that allows you to complete the squats in 1-2 sets each round. (Probably NTE 60% of your 1RM.) The bar can come from the rack. Box jumps should be completed in less than a minute each round.
WOD Notes: This workout is meant to be light and fast! Pick modifications that let you string large sets and keep breaks short. Coaches’ challenge: try to go unbroken on the thrusters!
WOD Notes: If you’re feeling good, start around 60-65% and end around 90-95% of your 1RM deadlift. Alternately, work up to something heavy (approx 75-80%) and stay at that weight across all 6 sets.
WOD Notes: Take this day to work a high level skill (single leg squats aka “pistols”) and some boulder-shoulder-press-out strength (push presses)! If you don’t have single-leg squats (yet), we’ll have plenty of options for you! Consider going to an elevated target, performing touch down squats (standing on a box), or subbing weighted goblet squats. If you’re really close but need a little assistance, you can hold onto a ring, post, or band while performing your single-leg squats.
Community Notes: Happy birthday John Woodring and Suyash!
WOD Notes: The CrossFit benchmark “Eva” is 5 rounds of this triplet…today we’re doing only 3 rounds, but it will still be a doozy! In order to finish under the time cap, make sure to complete round 1 in approx. 8 minutes. We’ll probably see some folks get time capped today, and that’s okay!
WOD Notes: This is a CrossFit benchmark that was last posted to main page on 12/31/22 and last performed at ICA on 6/24/22. You’ll have three attempts at each lift to establish a heavy 1 rep. Your score is the sum of your highest 3 lifts. Choose your attempts wisely! The first rep should be something you are confident you can get; probably 90-95% of your 1 RM.
WOD Notes: While most people will be able to do the bike or row as prescribed, we expect to see a lot of variability in the HSPU work. You can modify reps, range of motion, or both. Pick a variation that allows you to complete the first round in 3-5 sets. If HSPU aren’t in your arsenal, consider handstand shoulder taps, handstand holds, wall walks, push ups, A-frame push ups, or dumbbell push presses.
WOD Notes: While most people will be able to do the bike or row as prescribed, we expect to see a lot of variability in the HSPU work. You can modify reps, range of motion, or both. Pick a variation that allows you to complete the first round in 3-5 sets. If HSPU aren’t in your arsenal, consider handstand shoulder taps, handstand holds, wall walks, push ups, A-frame push ups, or dumbbell push presses.
Those of you who have been at ICA for a while know that we constantly strive to improve the quality of services we offer, including our facilities, schedule, coaching and equipment. For example, we opened up the North Room last fall, which added 18 weekly classes and dozens of Open Gym hours to the schedule. We’ve also increased our specialty program offerings (Olympic lifting, Aerobic Capacity, Youth & Teen) and augmented our coaching staff. All of these improvements come at a cost, but we haven’t raised our rates in 3 years (since June 2020)! Our new rates will go into effect on June 1, 2023, and will help us to continue to deliver a top-notch experience for you and future ICA athletes.
Your June auto-payment will reflect these new rates:
Adult Memberships
Unlimited Membership – $190
Standard Membership (14 classes) – $160
Teen Memberships
Unlimited Membership – $190
2x/week (9 classes/month) – $127
1x/week (5 classes/month) – $85
Youth Memberships
2x/week – $127
1x/week – $85
Personal Training
1 hour – $85
30 min – $50
Going forward, we plan to implement a small increase annually on June 1, on the order of 2-4%. We will announce the new rates at least a month in advance. For reference, the new June 2023 rates reflect what our rates would have been if we had increased 2% per year since June 2020.
Please reach out to us with any questions or concerns. Thank you!
Joe & Betsy preparing to wreck shop at quarterfinals!
Workout of the Day
Complete for time:
50 deadlifts (225/153#)
100 wall balls (20/14# to 10/9′)
50 burpees
Time cap = 20 minutes.
WOD Notes: This is a chipper style workout, meaning there are big sets of each movement, but there’s only one round! Break the deadlifts into reasonable sets from the start and focus on good mechanics. It’s not a day to sprint out of the gates!
WOD Notes: Today kicks off with heavy push jerks, working up to a 1 rep max. If this movement doesn’t feel great on your shoulders, sub a push press instead. Part 2 consists of weighted walking lunges. In the past we’ve performed this movement with 1 DB in the front rack or overhead position… today calls for 2 DBs, and it’s a whole new challenge! Our age-group quarterfinals athletes tackled these a couple weeks ago. Record the heaviest weight you used for an unbroken 10-yd distance in the front position and overhead position.
Complete 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 reps for time:
Unbroken double unders
Time cap= 15 minutes
Then complete:
Death by bar muscle ups
Time cap= 10 minutes
WOD Notes: Part 1 of this workout is a CrossFit benchmark that calls for increasing sets of unbroken double unders. If you trip up mid-set, start that set again. You can scale this workout up or down by picking the highest reasonable “apex” set. For instance, if you can usually hit 20 DU in a row, try 2->20->2 by 2’s. If you don’t have DUs, sub out 2x single unders. For Part 2, the “death by” rep scheme means you start with 1 BMU in minute 1, then complete 2 BMU in minute 2, 3 BMU in minute 3, etc. Modify to banded or jumping BMU or a challening pull-up variation.
WOD Notes: The placement of the rope climb at the end of each round will make it very challenging. Be prepared to scale the height, switch to rope pulls, or consider moving the rope climb to the 1st movement so you can hit it fresh. Partners should add or subtract reps of thrusters and t2b as needed to keep your rounds similar in length (i.e., 1:1 work:rest ratio).
WOD Notes: The goal today is fast and smooth reps. Accelerate through the top of the squat for an aggressive finish. We’ll hit a set of 2 every 90 seconds.
WOD Notes: Today we’re hitting some fast-paced interval training. Each round starts with a 400m run, then you complete as many reps as you can of the specified movement in the remaining time. Your score is the number of box jumps & med ball sit ups that you complete. (Record each round.)
Schedule Notes: Two schedule changes coming at ya: (1) We are removing the 5:30am class on Thurs & Fri due to low attendance. It’s still on for Mon/Tues/Wed! This change takes effect immediately. It also means that Open Gym is now available in the North Room on Thurs/Fri starting a 5:00am. (2) Saturday’s Oly class is moving to the North Room and will be scheduled for 90 minutes, from 7:00-8:30am. This change takes effect on 4/22. Open gym will be available in the Main room from 7:00-8:00am.
WOD Notes: Dumbbell overhead squats are a tricky movement for most people! The first modification option is step back lunges in place (4 per round, 2/leg); second option is front-rack squats.
Schedule Notes: We have good news! Due to high demand, we’re adding an 8:00am class on Sundays! We’ll now have 3 classes in the Main room (8/9/10am) and 3 hours of Open Gym in the North room. Starts this week, April 16!
Community Notes: Happy Birthday Marley and Teresa H!
WOD Notes: Thrusters can come from the floor or the rack, but be sure to record which variation you did so you remember for next time! In part 2, the 2-fer-1 wall ball can be viewed in this video. You’ll have to throw the ball higher than your normal wall ball height, to buy yourself time to complete the air squat. For that reason, pick a med ball that’s 1-2 steps lighter than your normal wall ball weight. This movement helps develop the quick reverse of direction that we use in the 3rd pull of an Olympic lift.
Event Notes: Coach Ricky will be hosting a free, one-hour Toes To Bar clinic next Saturday, April 15 from 11am-12pm. Regardless of your level or experience, we guarantee you’ll become more proficient at this challenging skill, which will inevitably be in next year’s OPEN and show up in a few dozen Daily WODs between now and then! There is a 28 person cap so be sure to register in advance to secure your spot. If you have any questions in the meantime, please contact Coach Ricky at Ricky@ICAstrong.com.
Community Notes: Happy Birthday John and Chris Sigal!
WOD Notes: Keep the intensity up by picking a hang power snatch weight that lets you complete each round in 1-2 sets. If you sub a row or bike for the run, distances will be 300/250-m row or 600/500-m bike. Class caps have been increased to 18 for today.
Then complete 3×20 weighted step ups (10/leg) as heavy as reasonable
WOD Notes: Increase weight each set on the sumo deadlifts, starting around 60-65% and ending around 80-85%. If you prefer to work across, aim for 70-75% for all 5 sets. The weighted step ups should be performed with DBs, KBs, or sandbags. Wooden boxes tend to work better than foam.
WOD Notes: Modified from CrossFit main page on 3/29/23. Pick a weight that you don’t have to drop every rep, and focus on fast transitions between the power cleans and double unders!
WOD Notes: Today is a “shoulder to overhead” strength day, consisting of 9 reps each set. The shoulder press will be the limiting factor for most people. Use your hips to launch the bar in the push press, and drop quickly on the push jerk! For the devils press cash out we’ll go in 2 heats so people can share DBs and also have a counter. (Pro tip: today will be wrist intensive; wear wrist wraps if you have them.)
Community Notes: Happy birthday Sardella and Nicole E!
WOD Notes: Today’s workout is heavy and high skill! If you don’t have muscle ups (yet), pick a challenging modification that will progress you toward a MU (jumping MU, banded transitions, ring rows & ring dips, etc). Deadlifts should be able to be completed in 1-2 sets most rounds. Box jumps should be higher than your normal height.
In teams of 2, one person working at a time, complete in any order:
200 push ups
300 abmat sit-ups
400 eye-level kettlebell swings (70/53#)
Time cap: 35 minutes
WOD Notes: In today’s partner WOD, you can divide the reps any way you want, and you can also complete the reps in any order! For instance, 10 rounds of 20 push ups, 30 sit ups, and 40 KBS. Or 5 rounds of 40 push ups, 60 sit ups, and 80 KBS. Or go straight through with 200-300-400! Either way, come up with a plan and have fun! We’ve increased class caps to allow a few extra athletes to participate today.
WOD Notes: For the front squats, start around 65-70% and end around 90-95%. For the cash out, elevate your heels on a 15# or 25# plate and hold a dumbbell or kettlebell in the goblet position. Guaranteed to burn up your quads! Score is total reps completed across all 8 intervals.
WOD Notes: This workout is adapted from the hero WOD Daniel. Keep breaks short and focus on hitting a good breathing pattern when you’re running, especially the middle 800!
Take 6 sets to establish your 1RM of the following 3-position power snatch complex:
High hang power snatch + low hang power snatch + full power snatch
WOD Notes: For today’s complex, start at 55-60% of your 1RM power snatch and aim for your final set at 80-85%. Keep the bar close and focus on a strong and consistent hip contact!
WOD Notes: The length of this workout may vary greatly depending on the weights and modifications you choose. If you finish quickly and have more in the tank, continue on with rounds of 3 & 3 until time expires!
WOD Notes: Programming Credit: Adapted from CrossFit main page on Jan 21, 2022. If legless rope climbs aren’t in your arsenal, sub 2 regular rope climbs or 4 rope pulls (from lying to standing).
WOD Notes: Today’s deadlifts are “across,” meaning they should all be performed at the same weight, approximately 80% of your 1 rep max. The sled drags will be performed in the parking lot so be sure to bring layers! Complete your first sled drag around 40% of your 1RM deadlift and add weight to subsequent rounds if you can. Try to go unbroken. Post the heaviest weight completed.
WOD Notes: This is one of those workouts that looks easier on paper… Pick a weight that allows you to string sets of 5 even when tired. BE KIND TO OUR PLATES – Please do not load 10# plates on a 33# or 45# barbell. Use a 15# aluminum barbell for anything less than 63#. Thank you!
ICA Movie Night Notes: BYO dinner, drinks and folding chairs and join us for a Saturday evening at ICA! We’ll be setting up our projector and watching the 2021 Games documentary… guaranteed to inspire and get you jacked up for the 2023 Games!
All members of the ICA community are invited as well as kids, spouses, friends, etc.
We’ll order up some pizzas and have some other snacks as well.
WOD Notes: Pick a weight that lets you complete the KB swings unbroken. For the lunges, take big steps to cover more ground! (And keep your hands off your knees!)
Then with a partner complete 4 rounds not for time of:
20 med ball sit ups
10 right-arm rotational chest pass
10 left-arm rotational chest pass
WOD Notes: Start your first set of 4 around 60-65% and finish around 85-90%. For the cash out work, both partners perform 20 sit-ups/round, but you pass the ball after each rep so each partner ends up doing 10 weighted and 10 unweighted. For the chest passes, each partner completes 5R and 5L each round.
WOD Notes: Aim to finish each round in less than 5 minutes; modify distances, reps, or weight as needed! Ideally the DB snatches will be unbroken in round 1 and no more than 3 sets in any round. Pull-ups can be broken as needed but keep the breaks as short as possible!
Then as many rounds as possible in the remaining time of:
10 ring dips
20 alternating single-leg squats (10R/10L)
40 Russian twists (20R/20L, 25/15#)
WOD Notes: We’re getting gymnasty today with ring dips, single-leg squats, and ab work! If you have these movements, push the pace! If you’re still working on these movements, focus on picking modifications that challenge you and will progress you towards Rx!
WOD Notes: Today we’ll work on clean & jerk technique! You can build to a heavy single or stay at a moderately light weight and work across. Athlete’s choice whether to power clean or squat clean, but everyone should split jerk to get the weight overhead. For the farmer carry cash out, pick a weight that you think you can do with 3 or fewer drops.
WOD Notes: If at any point you can’t complete the movements within the minute, the workout turns into an AMRAP for the remaining time. Post total number of rounds & reps completed.
AMRAP in 15 minutes of an ascending ladder by 3’s:
Deadlifts (155/103#)
Handstand push ups
WOD Notes: The deadlift weight should be relatively light (NTE 45% 1RM). If you know high rep deadlifts light up your back, consider heavy Russian KBS instead. Your score is the total number of reps completed.
WOD Notes: Today is an opportunity to work up to a heavy single back squat. If you’re feeling great, shoot for your former 1 rep max on the 2nd to last set so you can go for a new max on your last set.
WOD Notes: This is an adaptation of a workout from the 2014 CrossFit Games, which has become an annual ICA benchmark. The row should take less than 10 minutes, the double unders less than 6 minutes, and the run less than 15 minutes. Scale distances and reps accordingly! Anyone who is unable to run can sub a 4000m bike.
WOD Notes: Work does not need to be divided evenly; strategize with your partner to maximize speed! Whenever possible, partners should share a box. Soft boxes can be quickly flipped from 24″ to 20″ to accommodate M/F teams!
WOD Notes: Today’s cleans can come from a high hang or low hang position. Focus on footwork and don’t let your feet jump out too wide! For the cash out, you’ll record all 5 rounds. Go for negative splits!
Rest 1 minute, then in the remainder of 15 minutes complete AMRAP of:
9 thrusters
9 pull-ups
WOD Notes: Fran is a CrossFit benchmark that we complete at least once a year. If you’ve done Fran before, get jacked up and go for a new PR! If you’ve never had the pleasure, it is time to establish a benchmark that you can improve upon for years to come. Strategy note: If you’re relatively new to Fran or if either of the movements cause you concern, break the reps into manageable sets, such as 7-7-7 for the 21s, 5-5-5 for the 15s, etc. A new twist this year – once you complete Fran, mark down your time, rest for 1 minute and then continue with sets of 9 + 9 until the 15 minute clock expires. You’ll record 2 scores: Fran time and extra rounds + reps completed.
With a partner, complete 16 rounds (8 each) for time of:
10 KB sumo deadlift high pulls (53/35#)
10 KB reverse lunges (53/35#, 5R/5L)
10 single-arm KB push presses (53/35#, 5R/5L)
*Once the workout begins KB cannot be placed on the ground until the entire workout is done.
Time Cap: 24 minutes
WOD Notes: Join us for a kettlebell-based, partner-interval style workout with a twist! Each partner should have their own KB today, and at the call of 3-2-1-Go, both partners pick up their KBs and can’t put them down until all 16 rounds are completed! Each round should take approximately 1 minute; if it’s taking much longer you can swap for a lighter KB or reduce reps (e.g., 8’s instead of 10’s).
Rest approximately 90 seconds between efforts. Record highest round.
WOD Notes: This workout can be modified to front squats for anyone who is not comfortable with overhead squats. The first set of 1 will typically be around 75% of your 1RM. Each subsequent set of 1 should increase in weight, if possible. For the sets of 15-10-5, the % will vary greatly for each person, but a good starting point would be 60-70-80%.
WOD Notes: Go heavy on the power cleans! AHAP = As Heavy As Possible. For experienced athletes this may be around 80-85% of your 1RM. Newer athletes should lower the weight, increase the reps (~10/round), and focus on form. If you expect the 400m runs to take longer than 2:00 on average, you can modify to 250m or sub a bike or row.
WOD Notes: If you’re feeling good, today’s the day to go for a new 1RM sumo deadlift! Start around 75% of your 1RM and increase by about 5% each set. If you’re feeling tired, get to a heavy weight and stay there for the remaining sets. For the accessory work, choose a band that allows you to complete each set of pull-ups in 1-3 sets.
*If you complete the round in less than 2:30, add extra reps to the next round: 1 rep T2B, 2 reps KBS, and 3 reps DU. (Final round could be as high as 15 toes to bar, 30 KBS, and 45 DU.)
WOD Notes: Aim to complete each round in the 2:30 range… if you go faster you will have the “opportunity” to tack on extra reps the next round! Each round will be hard capped at 3 minutes to ensure at least 1 minute of rest. (Added challenge: If you’re proficient at all 3 of these movements, consider starting with the 15/30/45 reps and try to hang on for all 6 rounds!)
WOD Notes: Programming Credit: Slightly modified from CrossFit main page on Feb 6, 2023: “This long couplet will challenge your will as much as your body. Choose reps and loads that allow you to maintain a steady pace with limited breaks. You may or may not be able to complete the squats in one set, and the later rounds will be particularly challenging.”
Community Notes: Today is the first day of our new Aerobic Capacity class! It will take place on Mondays at 4:30pm in the North Room. Come in to build your cardiovascular endurance and develop more efficiency while running, rowing, biking, skiing, and more! (For those who were unaware, ICA offers an aerobic capacity track in SugarWOD that is FREE for all members. We post 4 workouts a week, on M/W/F/Sa. Many of our athletes have been following the programming and completing the workouts during Open Gym for the last year. This is our first time offering a coach-led specialty class in this area.) IMPORTANT NOTE – We ask that members pre-register for only one coach-led class each day, to ensure adequate availability for all our athletes. If you’re hoping to attend a second class (i.e., a Daily WOD and Aerobic Capacity), you can hop into the 2nd class if there are spots within 10 minutes of the class starting.
Then alternating Tabata for 16 rounds (8 minutes):
Handstand hold
Hollow tuck ups
WOD Notes: If you know your 1RM shoulder press, start your set of 10 around 50% and finish your final set of 2 around 90-95%. For the Tabata work, if you’re confident that you can hold a handstand for 20 seconds (for 8 rounds!), try adding shoulder taps or go free standing.
WOD Notes: In this workout, one partner will work at a time. You can switch who is working and who is resting as often as you’d like, and you do not need to split the work evenly. Choose a rope climb variation that will take you and your partner less than 2 minutes to get through all 6 climbs each round. If you can’t rope climb, sub partial height rope climbs, rope pulls, or hanging knee raises (7-10 per rope climb).
Starting with a 6-minute time cap, complete as many reps as possible of:
5 wall walks
50 double-unders
15 snatches (95/65#)
5 wall walks
50 double-unders
12 snatches (135/95#)
If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
20 strict handstand push-ups
50 double-unders
9 snatches (185/125#)
If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
20 strict handstand push-ups
50 double-unders
6 snatches (225/155#)
WOD Notes: It’s the final week of the 2023 Open!!! Today’s workout may be as short as 6 minutes or as long as 12 minutes… the better you do, the more time you get! As with all Open workouts, if you are a registered competitor, please review the Workout Description and Scorecard for your division before coming in: Rx & Scaled/ Foundations. A few notes and logistics:
There is a tie break time: Judges please record your athlete’s time after each set of snatches, and write thescore AND tiebreak time on the Main Room whiteboard!
Women using a 15-kg barbell (i.e., a “purple” barbell) do not need to add 1# plates today. The bars count as 35-lb for the Open.
Each athlete can have 2 barbells, covering the first 2 weight increments. If the athlete moves into round 3 or 4, judges and spectators should add weight to the bar while the athlete is on the HSPU.
At the start of each wall walk, you must get both feet up on the wall before you can move your hands. At the end of the wall walk, both feet must remain on the wall until your hands touch the outer tape (or pass the outer tape for Scaled). The rep is complete when your chest, thighs, and feet are fully on the ground.
There is a new strict HSPU standard this year. (Would it be the Open without a surprise new standard?!?) Throughout the rep, both hands must be touching the inner tape line, which will be 30″ long and 10″ from the wall.
Non-Competitors: Even if you’re not registered for the Open, we encourage you to come in and complete this workout! As a non-registered athlete, you can modify the WOD anyway you’d like.
Battle of the Generations: If you missed our update on the BOTG, click HEREto see the current standings! Our young guns have the lead, but our elders have 1 more week to make it up!
Schedule Notes: We have a normal schedule through the 4:00pm class time. Each class will run 2 heats of the workout, so everyone has a judge/counter. Starting at 5pm, we’ll open up the gym for Friday Night Lights! We’ll kick off heats every 20 minutes until everyone is through. For FNL there is no coach-led warm up or instruction, but there will be plenty of coaches and experienced athletes around to help out. When you show up, head to the North Room whiteboard to sign up for a heat time, then get yourself warmed up. Tentative heat times: 5:20, 5:40, 6:00 (headliner), 6:20, 6:40, 7:00.
This weeks’ headliner heat is open for volunteers! If you didn’t get to headline in weeks 1 or 2 and want to participate, this is your week! Rookies are especially encouraged, and keep in mind that true friends secretly nominate their gym besties to showcase in the headliner heat 😉
The theme of the week is ICA fitfam. Wear ICA gear or twin it up with your gym bestie! As is our tradition on the final week of the Open, plan to stay late to hang out, eat, drink and socialize with the crew.
Remember: Friday Night Lights is free for all ICA members and guests; it does not count as a class.
WOD Notes: On the 2 rep pause squats, start around 60-65% and work up to 85-90%. For the max height box jump, start with a box you’re comfortable jumping on and then stack up plates to find your max! If you’re unable to perform box jumps, complete 20R/20L weighted box step ups. (Make them challenging!)
The Millenial & Gen Z team took the top spot again this week! They have a 375 point lead over the Boomers & Gen X team! Results so far:
Millennial/Z
Boomer/X
23.1
1292
1247
23.2a
1315
1161
23.2b
1320
1144
23.3
TOTAL
3927
3552
Get Ready for Week 3!
The 3rd and final “test” of the Open is fast approaching! Open 23.3 will be announced this Thursday at 3:00pm. Tune into the Games website or Games YouTube channel to watch. We’ll perform 23.3 in all classes on Friday as well as at Friday Night Lights, starting at 5:00pm.
This week’s Headliner Heatis open for volunteers! If you didn’t get to headline in weeks 1 or 2 but want to participate, this is your week! Rookies are especially encouraged, and we’re open to nominees too… 😉 Shoot us an email to reserve a spot; remaining spaces will be available first-come first-serve on Friday evening.
The theme of the week is ICA Fitfam. Wear ICA gear or twin it up with your gym bestie! As is our tradition on the final week of the Open, plan to stay late after FNL to hang out, eat, drink, and socialize with the crew.
WOD Notes: If you’ve never done a Turkish get-up before, it’s a multi-step KB/DB movement that involves going from a lying position, to a seated position, to a lunge position, to a standing position, and back down again, all while holding a KB/DB overhead. It’s a full-body strength and stability exercise that will take some time to master but is well worth it! If bar muscle ups aren’t in your arsenal, you can sub 10-20 reps of jumping BMU or any challenging pull-up variation (kipping, strict, chest to bar, ring rows, etc.)
Community Notes: We are adding a new Aerobic Capacity class to the weekly schedule! Coach Ricky will be leading this class on Mondays at 4:30 PM in the North Room beginning next Monday, March 6th. Come in to build your cardiovascular endurance and develop more efficiency while running, rowing, biking, skiing, and more! Please reach out to Coach Ricky directly with any questions.
WOD Notes: The Chief is an annual benchmark and a fan favorite! We last performed it at ICA on Apr 15, 2022. Choose a weight for the power cleans that will let you perform 3 reps “touch and go” throughout the entire workout. Push ups should be unbroken for the first 3-minute interval (usually 4-7 sets of push ups). Try to open up at a somewhat measured pace for the first 3 minute round and see how close you can stay to that number through the workout. Round 5 should be at a blistering pace!!
Community Notes: Happy birthday Kyle E and Jason L!
WOD Notes: The goal today is to improve our technique on the snatch! It’s a challenging lift to learn and can take years to master… so whether you’re new or experienced, your goal is the same – get a bunch of reps in and leave better than you started.
