Complete for time:

• 100 double unders
• 50 second L-sit hold
• 100 double unders
• 50 hollow rocks
• 100 double unders
• 50 abmat sit ups
• 100 double unders
• 50 Russian twists (25/15#)

Community Notes:  Happy Birthday Ricky!

Complete for time:

• 100 wallballs (20/14# to 10/9′)
• 75 pull ups
• 50 power clean and jerks (135/95#)

WOD Notes:  There will be a 20 minute cap on this workout. If you don’t think you can finish but want a decent amount of work you could plan on spending 6 to 7 minutes on each movement.

Community Notes:  Happy Birthday Karen Smith!

“J.T.”

21-15-9 reps for time of:

• handstand push ups
• ring dips
• push ups

WOD Notes:  The prescribed HSPU will be strict.  For those who won’t be doing HSPU and/or ring dips, you can take the route of barbell shoulder presses at 65% 1RM press, bent over rows in place of ring dips (same bar) and push ups.  Compare to 141128.

Front Squat 5-5-5-5-5

Then

3 rounds NFT:

• 20 pistols
• 40 bicycles

WOD Notes:  Compare to 181109.

Complete 5 rounds of 1 minute at each of the following stations:

• Row (1 cal = 1 rep)
• KB swings (53/35#)
• Burpees
• Rest

Community Notes:  Happy Birthday Joel!

“Nancy”

Complete 5 rounds for time of:

• 400m run
• 15 overhead squats (95/65#)

WOD Notes:  Compare to 180818.

31Heroes Note: Sign up sheets are on the desk for our 31Heroes Fundraiser – coming up on August 10th! This is our 9th year hosting the fundraiser, and we’ll also be celebrating ICA’s 8th anniversary. Sign up by July 30th as a free agent (1 person), a free agent pair (2 people), a partial team (3 people), or a full team (4 people). All team members must complete the WOD at the same level. See our event post for more details, and ask any coach or long-term member if you have questions!

Community Notes: Happy birthday Pat B!

Split Jerk 1-1-1-1-1

Then

50 yds R/L overhead DB walking lunges (50/35#) 

WOD Notes:  Compare to 190206.

Partner interval 30 rounds for time of:

• 2 deadlifts (~80% 1RM)
• 1 rope climb

WOD Notes:  In this workout, partner 1 will complete 1 full round while partner 2 rests, then switch.  Some scales for rope climbs include: 3 pull climbs (go as high as you can on 3 pulls), 5 pull ups, or 5-10 ring rows.  Pick a form of deadlift that is efficient for you.  Stack the bar on plates or go for sumo as needed.

“Kelly”

Complete 5 rounds for time of:

• 400m run
• 30 wallballs (20/14# to 10/9′)
• 30 box jumps (24/20″)

WOD Notes:  This is a benchmark WOD, and it’s a long one! The fastest athletes can finish this in the low 20 minute range, but it is more often in the 30-40 minute range. We will have a 35 minute time cap; please scale accordingly!  One scaling option for this WOD is to do 3 rounds instead of 5. Another option is to do 1/2 reps of box jumps and wall balls. We would also entertain partner offers (both run, split reps inside).  Compare to 180713.

Complete 3 rounds each for time of:

• 500m row
• 20 push presses (115/75#)
• 20 toes to bar

WOD Notes:  Start a round of the workout every 8 minutes.  There will be a 6 minute cap on any individual round so that you get at least 2 minutes rest before the next. Pick push press and T2B scales that allow you to complete each movement in 2-4 sets when tired (i.e., 5-10 reps at a time).

Community Notes:  Happy Birthday Jason S!

Sumo Deadlift 1-15-1-10-1-5-1

WOD Notes:  This is a high volume sumo deadlift day.  Feel free to elevate the barbell with plates if it puts you in a more ideal position. Anyone concerned about doing the set of 15 or 10 heavy can do 1-5-1-5-1-5-1 instead.  The goal is to hit some heavy singles in between some really heavy longer sets.  The intent is NOT to PR your sumo but if you’re feeling awesome go for it!

Complete for time:

• 800m run
• 30 muscle ups
• 800m run

WOD Notes: The muscle up portion of this workout will get capped at 14 minutes on the clock.  The scales for muscle ups today will be bar muscle ups or burpee pull ups.

AMRAP in 12 minutes of:

• 10 hang power snatches (95/65#)
• 60 single unders

WOD Notes:  That is not a typo, today is single unders!  Who’s got 3 rounds in the first 2 minutes?

Community Notes:  Happy Birthday Moira!

Back Squat 4×6 (70-80% 1RM)

Then

30 backward lunges in place (30% 1RM back squat)

WOD Notes:  Alternate legs with each rep during the backward lunges.  Pick a weight that will allow you to do 30 unbroken; for some individuals this may be much lower than 30%. Compare to 161122.

With a partner complete 4 rounds for time of:

• 40/30 cal row
• 40 box jumps (24/20″)
• 40 burpees

WOD Notes:  One athlete will be working at a time and movements must be completed in order.  You can switch (rest to work or work to rest) at any time.

Bench Press 5-5-5-5-5

Then

• DB lateral raise 3×10
• Bent over DB row 3×10

Community Notes:  Happy Birthday Keith!

“Lumberjack 20”

• 20 deadlifts (275/185#) / 400m run
• 20 KB swings (70/53#) / 400m run
• 20 overhead squats (115/75#) / 400m run
• 20 burpees / 400m run
• 20 chest to bar pull ups / 400m run
• 20 box jumps (24/20″) / 400m run
• 20 dumbbell squat cleans (45/25# each) / 400m run

WOD Notes:  The warm up today will be very brief.  It would be a good idea to show up 10 to 15 minutes early to mobilize and warm up shoulders for this workout! Check out the original posting of this Hero WOD and see their story by clicking HERE.  Compare at ICA to 120903. If we’ve got any early risers out there, it would be great to have some hands on deck to help set up before the 7:30!

Community Notes:  Happy Birthday Stuart!

Complete for time:

• 800m run
• 15 thrusters (155/105#)
• 400m run
• 10 thrusters (155/105#)
• 200m run
• 5 thrusters (155/105#)

Kettlebell Kitchen Note: KBK has a special discount code for this week only! Place your order (HERE) before Wednesday at midnight and save 15% with code “4THOFJULY”. Meals will be available for pick up Monday 7/8 and Thursday 7/11.

Schedule Notes:  We’ve added a 7:30 am class this Thursday, July 4th and an 8:30 am class this Friday, July 5th to help meet the needs of those of you who have off.  See you in the gym!

Power Clean 3-3-3-3-3

Then

5×3 drop broad jumps

Take 10 minutes to find a 1 RM weighted push up.

Then AMRAP in 14 minutes:

• 10 pull ups
• 20 push ups
• 40 double unders

Schedule Notes: Come on in this Thursday (4th of July) for a fun hero WOD!  The schedule has been changed so there are 2 classes: 8:30 and 9:30 am.  All other classes that day have been cancelled.

Community Notes:  Happy Birthday Robbie!

Front Squat 2-2-2-2-2

Then

With a parter AMRAP in 8 minutes of:

• wallballs (20/14# to 10/9′)

WOD Notes:  Can any duos knock out 250? Compare front squat to 180324.

AMRAP in 20 minutes of:

• 5R/5L Turkish get ups (53/35#)
• 2 rope climbs
• 10 handstand push ups

Community Notes:  Happy Birthday Blythe!

Drag a sled 400m for time (25% SDC)

Then

AMRAP in 10 minutes of:

• 250m run
• 25 sit ups

WOD Notes:  There will be a little time between the sled drag and AMRAP.  In large classes, half will drag first while the other performs the AMRAP and then we’ll switch. The SDC, or sled drag coefficient, is the sum of your bodyweight and max deadlift.  This is a loose guideline!  You may have to go up or down a bit from that number to find the weight that you can drag 400m in less than 12 minutes.

Deficit deadlift 3-3-3-3-3

Then

Barbell hip thrusts 3×15 (50% 3RM)

Community Notes:  Congrats to Ricky who did a great job at his test class on Tuesday, and is now ICA’s newest coach!  You’ll be seeing his name on the schedule soon…

Schedule Notes:  We are happy to be adding a 9:30 class on Thursday mornings effective immediately!

“Fran”

Complete 21-15-9 reps for time of:

• Thrusters (95/65#)
• Pull ups

WOD Notes:  It’s here!  Come on in for the classic CrossFit benchmark.  Compare to 181229.

Coaching Notes:  Good luck to Ricky as he coaches his solo test class at the 9:30!

Run 1 mile.

Then complete 15 strict ring muscle ups NFT.

WOD Notes:  Benchmark mile day!  The scale for muscle ups will be either transitions or 30 ring dips.  Compare run to 180612.

Community Notes:  Happy Birthday Jim C!

With a partner complete in any order for time:

• 80 burpees
• 120 pull ups
• 160 box jumps
• 200/160 cal row

Only 1 partner can be working at a time.

WOD Notes:  You may split the work any way you like.  Ten rounds of 8/12/16/20 or tackle it as a big chipper, the world is your oyster!  Coed teams will do 180 cal on the row.

Community Notes:  Happy Birthday Paul!

Shoulder press 10×2 (80-90%)

Then

10 minutes to work on inversions

WOD Notes:  The shoulder press should be challenging right out of the gates today.  Pick a heavy weight and stay there for all 10 sets.

Community Notes:  Happy Birthday Steve M!

Complete 2 rounds for time of: 

• 800m run
• 20 cleans (135/95#)

WOD Notes: Pick a weight for the (squat) cleans that allows you to cycle small sets (i.e., sets of 3-5) and avoid dropping every single rep.  Also, for the sake of our eardrums, please load your bar in a way that doesn’t require metal plates, if at all possible. No need to use 1# plates on the women’s bar, it will count as 35# today!

Complete 2 rounds of max reps in 2 minutes at each of the following stations:

• Row (calories)
• Sit ups
• KB swings (53/35#)
• Push ups

WOD Notes:  Complete 1 cycle of 2 minutes at all 4 stations, then repeat.

Power Snatch 1-1-1-1-1

Then

3 rounds for time of:

• 10 power snatches (50-60% 1RM)
• 10 pull ups
  

WOD Notes:  The intent on the cashout is to practice cycling the barbell methodically but keep the workout short.  It should take less than 5 minutes.  Pick a weight that will let you go unbroken in each set.  Compare power snatch to 171011.

Complete 6 rounds for time of:

• 50 double unders
• 25 wallballs (20/14# to 10/9′)
• 10 deadlifts (50% 1RM)

WOD Notes:  To keep this from snowballing, plan your workout such that double unders and wallballs take 2 to 3 sets when tired.  Deadlifts should be unbroken every round.

It’s time for the 6th Annual Battle for the Iron Phoenix! Who will rise to the challenge of completing 3 WODs in 90 minutes? Come on out for a morning of fitness and fun!

WOD 1 — 15 minute time cap

• Find a 1RM clean. Be sure that someone – anyone – sees your highest lift!
  

WOD 2 — 15 minute time cap

• Run 1.25 miles (5x400m run).
  

WOD 3 — 10 minute time cap

• Complete 18-15-12-9-6-3 reps for time of:
  
  • Power clean and jerks (115/75#) 
  • Pull ups (rounds 18-15), C2B pull ups (rounds 12-9), bar muscle ups (rounds 6-3)

WOD Notes:  We will be moving quickly to stay on schedule.  The warm up will be brief so it would be a good idea to show up well before class time and start warming up and mobilizing ahead of time. We also encourage our more experienced members to guide/mentor some of the newer athletes, since the quick pace and large class sizes will make it harder for the coaches to work 1:1 with everyone! The timeline in each class will be as follows:

• 0 to 15 minutes – Warm up/instructions
• 15 to 30 minutes – Find 1RM clean
• 30 to 35 minutes – Clean up bars and get ready for run
• 35 to 50 minutes – Run!
• 50 to 60 minutes – Set up for WOD 3. (The first 15 runners in the door will comprise Heat 1 for WOD 3.)
• 60 to 70 minutes – WOD 3 Heat 1
• 75 to 85 minutes – WOD 3 Heat 2

Spectators are welcome and encouraged!

Complete 40-30-20-10 reps for time of:

• weighted step ups (50/35# to 24/20″)
• burpees

WOD Notes:  If you are planning to take part in the 6th annual Battle for the Iron Phoenix on Saturday, it may be worth doing the step ups unweighted.

Back Squat 10-9-8-7-6-5-4-3-2-1

WOD Notes:  The goal for this workout is to start at 40-50% of your 1RM and increase weight each set. If you’re feeling great, go for a new 1RM on the final rep. If not, aim for 95%. The goal is to have no failed sets, but if you do happen to fail, don’t repeat that set. Lower the weight a little and continue on. Compare exact rep scheme to 170721. Compare 1RM to 190423.

Reminder: Kettlebell Kitchen orders are due by tonight (Wednesday) at midnight for Sunday/Monday pick up. Use code “ironcross” for $25 off your first 2 orders. Let us know if you have any questions about KBK or how it can help you meet your health and fitness goals!

Complete 3 rounds for time of:

• 400m run
• 25 push presses (95/65#)
• 15 ring dips

Complete for time:

• 100 double unders
• 90 Russian twists (25/15#)
• 80 KBS (53/35#)
• 70 bicycles
• 60 goblet squats (53/35#)
• 50 sit ups
• 40 mountain climbers
• 30 lemon squeezers
• 20 slam balls (30/20#)
• 10 strict toes to bar

Community Notes:  Happy Birthday Marissa W!

Bench Press 3-3-3-3-3

Then

5×10 KB bench press

WOD Notes:  Compare bench press to 180404.

Iron Phoenix Notes:  As promised, here are the workouts for this Saturday’s 6th Annual Battle for the Iron Phoenix!  All ICAers are encouraged to participate this members-only fitness challenge. Classes start at 7:30am and 9:00am and include a coach-led warm-up and instruction, so even our newest athletes can come test your fitness with 3 workouts in 90 minutes! In order:

1. Take 15 minutes to establish a 1RM clean.  Power, split or full cleans are acceptable.
2. Run 1.25 miles (5 laps of the 400m run)
3. Complete 18-15-12-9-6-3 reps for time of: power clean and jerks (115/75#) and pull-ups.  The 18-15 rounds will be pull-ups, the 12-9 rounds will be C2B pull ups and the 6-3 rounds will be bar muscle ups. Time cap = 10 minutes.

As always, scaling/modifying is totally acceptable and expected. For WOD #2, those who can’t run are welcome to row 2000m instead. For WOD #3, modify the barbell weight and pull ups as needed. Only those reps completed “Rx” will count when we select our male and female winners.

If you can’t make it in on Saturday, you can complete the WODs at 6:30 pm on Thursday. We added a special class in Wellness Living – please sign up so we know how many to expect. (Also, please only sign up for this session if you absolutely can not make it on Saturday!)

With a partner complete 63-42-21 reps for time of:

• Hang power snatches (75/55#)
• Burpees
• Box jumps (24/20″)

WOD Notes:  One partner will work at a time while the other rests but partners can switch at any time.  Movements must be completed in order; all 63 snatches, then all 63 burpees and so on until the rounds are completed.  The scale for hang power snatches will be either hang power cleans (95/65#) or KB snatches (53/35#).

Sumo deadlift 5-5-3-3-2-2-1-1-1

Then

3x20R/20L banded twists

WOD Notes: Your first set of 5 deadlifts should be approximately 60-65% of your 1RM.

Community Notes: Come by the gym at 7:00pm tonight (Friday) for a discussion led by Katie N, ‘The Dirty Truth.” We’ll learn about the state of the personal care industry and how to make safer choices for you and your family. There will be some light refreshments; BYO favorite snack, chair, and beverages!

Complete for time:

• 2000m row
• 10 rope climbs
• 2000m run

WOD Notes:  The scale for the rope climbs today will be 50 hanging knee raises.  You should be out the door for the run by the 15 minute mark.  You can scale the row or rope climbs as needed.

Community Notes:  Happy Birthday Franco!

Complete 3 rounds for time of:

• 10 bar muscle ups
• 35 wallballs (20/14# to 10/9′)

WOD Notes:  The scale for bar muscle ups will be either 2x slam balls -OR- 2x pull ups.

Iron Phoenix Notes:  Our 6th annual “Battle for the Iron Phoenix” is only 10 days away! Read below for details, then go reserve your spot!

What is it? The Battle for the Iron Phoenix is a members-only fitness challenge from which we crown the “Fittest in ICA.” In years past, the Battle was run as an in-house competition that took place over a 4-5 hour day.  This year, we have a new format: we’ll run two 90 minute classes, each led by a coach, during which members will complete 3 workouts (a strength WOD, a monostructural cardiovascular WOD, and a “classic” CrossFit WOD). The format change is to encourage ALL of our members to participate… even our newest athletes and those who have never done a workout Rx.  We will crown our fittest male and female based on those who complete the workouts Rx, but everyone who participates is guaranteed a good time and an awesome 90 minutes of fitness!

When is it? Saturday June 15. One class at 7:30 am the second at 9:00 am. You are encouraged to attend one and hang out for the other to cheer folks on!  Anyone who can’t make it Saturday will be allowed to complete the workouts at Open Gym on Thursday, June 13.  Thursday night athletes will still be in the running for getting their name on the Iron Phoenix trophy!

How do I sign up? Just like you would for any other class, sign up via Wellness Living and then check the blog on Monday June 11 to see what the 3 workouts will be!  See you there.

Front Squat 5×3 (80% 1RM)

Then

5×5 knee jump box jumps  NFT

Summer Teen Notes:  There are still some spots available in the summer teen program!  If you know anyone who might be interested, you can share this LINK and have them contact us!

Complete 5 rounds for time of:

• 400m run
• 12 deadlifts (155/105#)
• 9 hang power cleans (155/105#)
• 6 shoulder to overhead (155/105#)

WOD Notes:  Pick a weight that you can use for all 3 movements (typically limited by the shoulder to overhead).  You should have a chance at going unbroken through the first round.

Community Notes:  Happy Birthday Emma!

Clean + Hang Clean 1-1-1-1-1

WOD Notes:  This is a barbell complex which means you must execute the two in succession without putting the bar down.  Time to work speed under a clean!

Complete 3 rounds for time of:

• 10 dumbbell power snatches, left arm (50/35#)
• 50 yard dumbbell overhead walk, left arm (50/35#)
• 5 L-sit pull ups
• 10 dumbbell power snatches, right arm (50/35#)
• 50 yard dumbbell overhead walk, right arm (50/35#)
• 5 L-sit pull ups

WOD Notes: For those who can’t complete an L-sit pull up, your goal will be to hold the strongest hollow position you can throughout each rep. The L-sit pull ups need to be strict… no kipping into position!

Community Notes: Happy Birthday Kehl!

Complete 5 rounds for time of:

• 60 double unders
• 20 pistols (10R/10L)
• 10 handstand push ups

WOD Notes: The sub for pistols will be 10R/10L reverse lunges w/ a light kettlebell -OR- if your legs are rocked after the last 3 days, substitute some challenging ab work of your choice (hollow rocks, toes to bar, etc).

Schedule Notes: For the summer months, there will be only one WOD on Sundays, at 9:30am. Free yoga is still at 11:15am. During the 45 minutes between class and yoga, the gym will be open for stretching, mobility and light accessory work. (No barbells please.)

Back Squat 2-2-2-2-2

Then

5×8 GHR

Running Notes:  You have 3 days left to get in your running for 30k in May! Who is done? Who’s on track? And who needs a final push to 30k? Post your status to comments!

Meat Notes:  Anyone interested in ordering meat can click HERE for details.  Orders are due this Thursday at noon!

AMRAP in 5 minutes of:

• 10 sumo deadlifts (185/115#)
• 20 lateral bar hops

Rest 5 minutes, then

AMRAP in 5  minutes of:

• 5 thrusters (135/85#)
• 10 burpees

WOD Notes: Pick deadlift and thruster weights that allow you to string all of the reps throughout the entire workout. The lateral bar hops require a two foot takeoff and landing.

Community Notes:  Happy Birthday Rachael Kehl!

Event Notes: Have you ever worried about the chemicals in your soaps, lotions, shampoos, etc? Join us for a free educational discussion on Friday June 7 at 7:00pm led by ICA member Katie Niewinski. We’ll supply some light snacks; BYO chair and cocktails! Register on Facebook HERE or view the flyer HERE.

“Body Armor” aka “Murph”

Complete for time:

• 1 mile run
• 100 pull ups
• 200 push ups
• 300 squats
• 1 mile run

History of Murph: “Murph” is a CrossFit Hero WOD named after Navy Lieutenant Michael Murphy, of Patchogue, N.Y., who was killed in Afghanistan 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’d named it ‘Body Armor.’ It first appeared on the CrossFit site after his death, on 18 August 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 Afghanistan’s Kunar Province. 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 battle. (If it sounds familiar, it’s because Murphy’s heroism is documented in, “Lone Survivor,” written by fellow SEAL Marcus Luttrell.)

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.

WOD Notes:

• There will be no coach-led warm up tomorrow. Please show up at least 15 minutes before your heat time to get ready. The time you signed up for in Wellness Living is the time your heat kicks off.
• This workout calls for a 20/10# weight vest. We have a limited number of vests available first come first serve.
• You must start and end with the run, but you can split up the pull ups, push ups, and squats as desired. (i.e. 20 rounds of 5 pull ups, 10 push ups, and 15 squats.)
• Compare results to last Memorial Day 180528.

Scaling Notes: The full version of this WOD takes about an hour. As always, we encourage scaling to your abilities. 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 out with a partner, sharing all reps between the two. Jumping pull ups will not be allowed, and bands are discouraged… please sub ring rows instead.

Community Notes: Happy (one day belated) birthday Erik!

Complete 50-40-30-20-10 reps for time of:

• Wallballs (20/14# to 10/9′)
• Box jumps (24/20″)
• KB swings (53/35#)

WOD Notes:  The box jump volume in this workout is designed for a very proficient jumper.  A quick and appropriate scale for most would be to cut the box jump reps in half.  There will be a 25 minute cap on this workout.

Meat Notes:  It’s time for another meat order!  For those that don’t know, ~3 times a year chicken, pork and grassfed beef get delivered to the gym by order only.  This one should be ready by early July.  To order, fill out the blue fields in this FORM with your name and how many shares of each animal you’d like.

The cost is as follows:
$395 – Beef – ~50# assorted cuts, about half ground

$350 – Pork – ~60# assorted cuts, bacon, hams, ground, sausage etc.

$195 – Chicken – ~40# usually a couple whole chickens, some wings, thighs, breasts

Push Jerk 3-3-3-3-3

Then take 15 minutes to work on 3 or more of the following:

• Scales
• L-sits
• Inversions
• Planks
• Stretching

WOD Notes:  Compare push jerk to 180716.  The exercises above (sometimes called SLIPS) are gymnastics based and designed to help build strength, balance and control while also working on symmetry.  Explanations below:

• Scales – Click HERE to see.
• L-sits – Can be done hanging from a bar or in a ring support or even from the floor.
• Inversions – Get upside down, on a pull up bar, rings, or handstand.  You can try for HS walks or push ups.  If hanging you can try for front or back levers or just work on balance.
• Planks – Plank from hands or elbows.  Try it on the rings if you want some added challenge.
• Stretching – Do it.

Partner Interval 

Complete 12 rounds for time of:

• 300/250m row
• 15 burpees
• 25 sit ups
  

WOD Notes:  Partners alternate every movement.  Partner 1 will row, then partner 2 will burpee, and partner 1 will do sit ups. Continue until 12 rounds total are done.  Choose a number of burpees that you’ll be able to complete in < 1 minute each round. There will be a 35 minute time cap. Make your transitions fast!

Community Notes: This Friday, CrossFit Main Line in Ardmore is hosting their 7th annual 24 in 24 event: 24 Heroes in 24 Hours. Starting at 9:30am Friday morning, athletes will perform a “Hero WOD” every hour for 24 straight hours. The event serves as a fundraiser for HAVEN – formerly the Philadelphia Veteran Comfort House. ICA athletes have supported this event for the last several years, and a large number of ICAers are headed down for  all or part of the 24 hour event. If you’re interested in participating, it’s not too late to sign up! Spectators are also welcome at ALL hours of the day or night.

AMRAP in 17 minutes of:

• 10 thrusters (95/65#)
• 1 rope climb
• 30 double unders

WOD Notes:  We’re looking for high intensity – meaning quick rounds and transitions! Pick a thruster weight that allows you to go unbroken for at least the first several rounds. Same for double unders!

Schedule Notes: Remember to reserve a heat time for Murph this Monday. For those new to ICA, link back to last year’s Memorial Day post to see what’s in store! The gym will be open from 7-11am with heats at 7:30, 8:00, 8:30, 9:00, and 9:30am. There are no other classes on Monday.

Banded deadlifts 8×3 

Then:

5 rounds (not for time) of:

• 5R/5L single leg kettlebell deadlifts 
• 3 tall box jumps 

WOD Notes: Banded work is all about speed! Pick a barbell weight and band tension combo that allow you to lift explosively; if you’re struggling to move the bar at any point it’s too heavy. General guideline is to load your bar to approximately 65% of your 1RM, and use the select your band tension based on the following:

• 1RM deadlift < 150 lb use red band
• 1RM deadlift 150-250 lb use black band
• 1RM deadlift 250-400 lb use purple band
• 1RM deadlift >400 lb use green band

Note that taller athletes may need to step down a band.

3 rounds of:

• 400 meter run
• 30 yards one-arm overhead walking lunges (50/35#)
• 7 bar muscle ups

Community Notes: On Saturday June 15, we’re hosting ICA’s Battle for the Iron Phoenix 2.0. The Battle for the Iron Phoenix is our annual in-house competition… Version 2.0 is a revamped approach that we’re hoping will maximize participation! In lieu of a 4-5 hour competition, this year’s Battle will take place during two 90-minute classes on June 15. Everyone who attends class that day will complete 3 separate workouts, and we’ll use the results to crown our male and female champ for 2019!  This event is open to all ICA members, and our goal is to have as many of you participate as possible! You do not have to be a competitive type, or think you have a shot at winning, to join in the fun. All experience levels are encouraged to participate (although only those who complete the workouts “Rx” will be in the running to win). Come on out and challenge yourself to a triple-header of WODs!

AMRAP in 3 minutes of:

• 5 front squats (185/115#, ~70% 1RM)
• 7 burpees
• 9 toes to bar

Rest 3 minutes, then repeat for a total of 5 cycles.

WOD Notes: For this workout, you’ll sprint hard for 3 minutes, then rest for 3 minutes. You’ll pair up with a partner who you’ll share a barbell with, and one of you will work while the other rests.  Pick a front squat weight that is challenging but allows you to go unbroken for the entire workout. For toes to bar, you should be able to do the first several rounds unbroken. Consider scaling to knee raises, toes to post, or a smaller set of T2B.

Community Notes: Happy birthday Tim Coll!

30k in May: We’re just about halfway through the challenge! Who’s on track to complete it? Post your total miles completed so far to comments!

Complete for time:

• 1000/800m row

Then 30-20-10

• Dumbbell snatches (50/35#)
• Box jumps (24/20″)

Class Registration Note:  We’ve seen an increase in no-shows and late cancels recently and wanted to stress the importance of removing your name at least an hour before the start time if you can not attend a class.  For the 5:15am that typically means removing your name the night before! For peak class times (currently 5:15am and weekend classes), there is a $10 fee for late cancels or no-shows, out of consideration for other athletes who may have been “blocked” from class. Thank you!

Schedule Note: On Memorial Day, Monday May 27, the workout of the day will be Murph. The gym will be open from 7:00-10:30am with heats kicking off at 7:30, 8:00, 8:30, 9:00, and 9:30am. There will be no evening classes. Reserve your heat time in Wellness Living!

Overhead Squat 5-5-5-5-5

Then

Snatch Balance 5×3 (50% 5RM)

WOD Notes:  Compare to 180521.

“Hell-en”

Complete for time:

• 1200m run
• 63 KB swings (53/35#)
• 36 pull ups
• 800m run
• 42 KB swings (53/35#)
• 24 pull ups
• 400m run
• 21 KB swings (53/35#)
• 12 pull ups

WOD Notes:  Compare to 180406.

Community Notes:  Happy Birthday Sigal!

Clean  and Jerk 1-1-1-1-1

Then

“Grace”

• 30 clean and jerks for time (135/95#)

WOD Notes:  You will have 20 minutes to find your 1 rep max clean and jerk. It is meant to be a training max which means there should be no failures. Grace will kick off in 2 heats, each with an 8 minute cap.  Compare exact workout to 171118.  Compare clean and jerk to 180707 and Grace to 181124.

Complete max reps in 2 minutes at each station of:

• Push ups
• Shuttle runs
• Wallballs (20/14# to 10/9′)

Repeat with 1:30 at each station and again with 1 minute at each station.  Rest 1 minute after each full round.

WOD Notes:  During the push ups, you may not come out of the plank (drop to your knees) for the entire round.  You can rest in either a plank or down dog position.

In teams of 3 complete for time:

A) 5000/4000m row

B) 2 rounds of:

• 50 thrusters (75/55#)
• 50 push jerks (75/55#)
• 50 sumo deadlift high pulls(75/55#)
• 50 hang power cleans (75/55#)
• 50 burpees

WOD Notes:  Parts A) and B) take place concurrently. One member will row while the other two take turns on the barbell and burpees.  You may alternate who is rowing at any time, but we recommend shorter intervals (i.e. 250-500m) so that no one gets stuck doing the bulk of any one movement!

Community Notes:  Welcome to the newest members of the ICA family!

Reminder:  Join us for Community Yoga at 10:45am! Guests are welcome!

Back Squat 5×5 (75%)

Then

Complete for time:

• 80 bicycles, 60 toe touches, 40 abmat sit ups, 20 hollow rocks

Community Notes: Happy birthday Vicki!

For time:

Run 800 m

Complete 21-15-9 reps of:

• Power snatches (95/65#)
• Box jumps (24/20″)

Run 800 m

Reminder:  Yoga is going to be Saturday at 10:45 am this weekend instead of Sunday.

Community Note: Volunteers Wanted!!! May 22nd, 2:00pm to 7:00pm. Maren’s Fierce Fighters have asked for our assistance at the blood drive being held on 5/22 at Holy Family School.  They are looking for people to help with registration, parking, snack table and general donor assistance.  If you are interested in volunteering, there will be a sign up sheet on the bulletin board. The time slots have been broken into one hour increments, but you are welcome to sign up for larger blocks.  Please see Tina with any questions. Also, there are still open spots for donors, if you are interested in donating – register HERE.

AMRAP in 7 minutes of:

• 15/12 cal row
• 10 wreckbag cleans (50/35#)

Rest 3 minutes then:

AMRAP in 7 minutes of:

• 15 KB swings (53/35#)
• 10 wallballs (20/14# to 10/9′)

“Lynne”

Complete 5 rounds, each for max reps of:

• Bench press (men=BW women=.75xBW)
• Pull ups

WOD Notes: BW = bodyweight. Choose a bench press weight that allows you to hit between 10-20 reps for round 1. Same for your pull up scale. You must transition immediately from bench press to pull ups, but you’ll have time to rest between rounds. Start a new round every 5 minutes. We will record 2 numbers: total reps of bench and total pull ups. Compare to 180415.

Community Notes:  Happy Birthday Jesse Sy and Jim D!

AGOQ #1

Complete 2 rounds for time of:

• 15 deadlifts (225/155#)
• 35 overhead squats (75/55#)
• 90 double unders

10 minute cap.

WOD Notes:  This workout will be run in two heats in large classes.  Anyone that doesn’t OHS can front squat or back squat instead.  Click HERE for more details.

30K in May Challenge: 6 months ago we held our first ever Rovember, where members were challenged to row 30k in the month of November. The challenge is back and revamped for Spring! Your mission: to RUN (or walk) 30k between now and May 31. Keep a daily log and have someone – a coach, gym friend, family member – verify and initial each session. Running in a Daily WOD does NOT count toward your total, with the exception of Murph on May 27. Sign up on the desk if you plan to participate!

Sumo Deadlift 3×8 (75%)

Then alternating Tabata for 6 minutes of:

• bent over barbell rows (50% 1RM bench)
• jumping lunges (KB held goblet style)

Community Notes:  We are excited to announce that Ricky is joining our coaching staff as the newest ICA Coaching Intern! Ricky will be training alongside our current coaches over the next few months. Congratulations Ricky, we’re expecting great things!!

Betsy Note:  Anyone interested in cheering on Betsy (or perhaps working out along side her) can see her kick off at 8:00 am tomorrow for AGOQ#3 which looks like:
5 rounds of:

• 4 chest to bar pull ups
• 13 shoulder to overhead (65#)

then 5 rounds of:

• 4 muscle ups
• 7 shoulder to overhead (95#)

15 minute cap.

For those keeping track of her performance, today Betsy hit her previous 1 rep max power snatch 28 times to open up the weekend of competition!  Keep it up.

Every 4 minutes for 40 minutes complete one of:

• 400m run
• 500/400m row

Alternate movements each round.

WOD Notes: We will record your fastest of each movement.  Those who do not run can alternate between the rower and a bike or ski erg.

Awesome Notes:  Check the link HERE to see the 5 workouts that Betsy needs to complete by Monday for the Age Group Online Qualifier for the CrossFit Games!  Once we have her schedule set for the weekend, we’ll post it under comments so if anyone wants to join her in a WOD, you’re welcome.  Wish her luck if you see her!

Complete 4 rounds for time:

• 8R/8L DB hang power clean and jerk (50/35#)
• 16 burpees

Front Squat 1-1-1-1-1

Then

Hold each of the following:

• yoga squat (2 minutes)
• half pigeon (2 minutes per side)
• couch stretch (1 minute per side)

WOD Notes: Compare to 181016.

Schedule Notes: Due to Mother’s Day, the May 12 yoga class has been moved to SATURDAY May 11 at 10:45am.

Community Notes: Happy Birthday Janet!

“Nate”

AMRAP in 20 minutes of:

• 2 muscle ups
• 4 handstand push ups
• 8 KB swings (70/53#)

WOD Notes:  Compare to 180328.

Complete in any order:

• Run 1 mile (cumulative)
• 50 deadlifts (225/155# NTE 60%)

WOD Notes:  You may split up this workout into any rep scheme you like.  If you know high volume deadlifts leave your low back sore, consider cutting to 25 reps or lifting the bar from an elevated position.  Run fast!

Wellness Living Note:  After a recent update to our Wellness Living software, you may notice a “Class Price $20” when you go to register for a class.  It is just a descriptor of the class and you will not be charged $20 by clicking complete!

Community Note:  Happy Birthday Joe S!

“Karen”

Complete for time:

• 150 wallballs (20/14# to 10/9′)

WOD Notes:  Compare to 181010.

Community Notes:  Happy Birthday Ian Curtis!

Alternating EMOM for 30 minutes of:

• 2 hang power clean (increasing weight)
• 1R/1L Turkish get up (53/35#)

WOD Notes: Today is a strength day with our accessory work built in and a time component to keep things moving.  In the first minute you’ll complete 2 hang power cleans, then rest for the remainder of the minute. In the second minute you’ll perform 2 TGU, then rest for the remainder of the minute. Your first set of HPC should be around 50% of your 1RM HPC;  increase weight as the workout progresses until you get to 90% or higher.

 Complete for time:

• 9 power snatch + 9 thruster + 9 clean & jerk (95/65#)
• 200 meter run
  
• 7 power snatch + 7 thruster + 7 clean & jerk (95/65#)
• 400 meter run
• 5 power snatch + 5 thruster + 5 clean & jerk (95/65#)
• 600 meter run
• 3 power snatch + 3 thruster + 3 clean & jerk (95/65#)
• 800 meter run

WOD Notes:  Modify weight as needed to allow each barbell movement to be unbroken.

OLY WOD:

• Snatch 1-1-1-1
• Power clean and jerk 1-1-1-1
• 5 rounds NFT of: 5 back squats (60% 1RM), 5 strict toes to bar, 5 DB shoulder press (heavy), 10 cal row

Complete 10 rounds for time of:

• 5 pull ups
• 10 push ups

Complete 10-100 DU after each round.

WOD Notes:  The first round would be 5-10-10 du, the second would be 5-10-20 du, 5-10-30 du and so on for 10 rounds.

Community Notes:  Happy Birthday Jess V!

Back Squat 1-1-1-1-1

Then

50m banded lateral walk each direction

WOD Notes:  Compare to 181123.

Partner Interval 16 rounds for time of:

• 15 KB swings (53/35#)
• 12 box jumps (24/20″)
• 9 burpees

WOD Notes:  For this workout, partner 1 will complete 1 full round, then partner 2 will complete a full round.  Continue alternating until each athlete has completed 8 rounds.  If any 1 round takes more than 2 minutes, cut the remaining rounds to a 12-9-6 rep scheme. The Russian swing equivalent will be 25 reps.

Community Notes:  Happy Birthday Andrew and Josh!

Shoulder Press 1-1-1-1-1-1

Then

Complete 3 sets for *max* reps of push press @ 50% of 1RM shoulder press. (Record sum of all 3 sets.)

WOD Notes:  Compare 1RM shoulder press to 181029.

Schedule Notes: Sunday there is 1 class only, at 9:00am. We can add a 10:00am if there is demand, so please sign up ASAP and let us know if you get locked out. Also – Community Yoga is tomorrow (Saturday) at 10:30am. Bring a friend!

**Last-minute schedule addition: We added a 10:30am class, today only! (Apparently a lot of y’all have the day off work?!?) Please do not show up to the 9:30 class if you don’t have a spot; we can’t safely accommodate extra athletes due to space constraints of heavy barbells and rope climbs. If you have the flexibility to register for 10:30 please do so to keep the 9:30 class available for those who need it. Thank you!**

AMRAP in 20 minutes of: 

• 3 cleans (AHAP)
• 2 rope climbs

WOD Notes:  AHAP = As Heavy As Possible. Pick a clean weight that is heavy but does not risk failure. It’s okay if it takes 20-30 seconds to reset and recover between each clean. The percentage will be different for each person but for many will be around 80-85% of your 1RM. The sub for rope climbs will be 3 strict pull ups per climb.

With a partner complete 5 rounds for time of:

• 1000m row
• 30 toes to bar

WOD Notes: One person works at a time. The scale for toes to bar can be either toes to post or hanging knee raises.  Divide the work any way you want – it doesn’t have to be even. Row fast!

Reminder:  This is the first day of our new Thursday schedule!  Classes are 5:15 and 6:15am, 4pm and 5pm, with Open Gym from 6 to 8pm. Open Gym is free for members and those with active punchcards. During Open Gym you can work on anything you’d like, including making up a workout you missed or completing this week’s olympic programming:

OLY WOD

1. Muscle snatch + jumping overhead squat (3+5) x3 sets @ 45#
2. Snatch with pause just above knee cap 1-1-1-1-1
3. Hollow hold DB floor presses 3×15
4. Complete 3 rounds for time of: 10 wallballs (30/20# to 10/9′), 10 toes to bar, 3 complexes (power snatch, hang power snatch, hang snatch, 95/65#)

Deadlift 3-3-3-3-3

Then

250m farmer carry (heavy)

WOD Notes:  Compare to 180331.

Complete 3 rounds for time of:

• 400m run
  
• 30 dumbbell snatch (50/35#)
• 20 step ups (50/35# to 24/20″)

WOD Notes: You’ll use a single dumbbell for this workout. Alternate arms every rep on the DB snatch and alternate legs every rep on the step ups. You do not need to carry the DB during the 400m runs. *You’re welcome*