Daily WOD – Sep 30, 2022

Dominick powering into his snatch!

Workout of the Day

AMRAP in 18 minutes:

  • 12 alternating DB power snatch (70/50#)
  • 12 pistols
  • 12 chest-to-bar pull ups

WOD Notes: Each movement in this WOD is challenging, so today isn’t going to be a sprint for most people! It’s expected that you’ll have to slow down and focus on technique. However, pick scales as needed so that no set of 12 reps takes longer than 90 seconds.

Community Notes: Happy birthday Dennis!

 

Daily WOD – Sep 30, 2022

Dominick powering into his snatch!

Workout of the Day

AMRAP in 18 minutes:

  • 12 alternating DB power snatch (70/50#)
  • 12 pistols
  • 12 chest-to-bar pull ups

WOD Notes: Each movement in this WOD is challenging, so today isn’t going to be a sprint for most people! It’s expected that you’ll have to slow down and focus on technique. However, pick scales as needed so that no set of 12 reps takes longer than 90 seconds.

Community Notes: Happy birthday Dennis!

 

Daily WOD – Sep 29, 2022

Lindsay powering through her ring dips!

Workout of the Day

Complete 10 rounds for time of:

  • 16/12 cal row or bike
  • 20 abmat sit ups

Time cap = 25 minutes

WOD Notes: Today’s WOD isn’t technical, just a turn-your-head-off-and-go kind of day! Aim to complete the first round in 90-120 seconds; you’ll have to average 2.5 minutes per round to finish under the cap. Of course, hitting the time cap is okay too… 25 minutes of conditioning will be a good day no matter what!

Community Notes: Happy birthday Mason!

Daily WOD – Sep 28, 2022

Fili lining up a snatch!

Workout of the Day

Back squat 1-1-1-1-1-1-1 (training max – no fails!)

Then 3 rounds of:

  • 1 minute alternating reverse curtsy lunges
  • 30 seconds glute bridge
  • 30 seconds glute bridge hold

WOD Notes: Today’s heavy singles will help you figure out a starting point for the power meet, which is 31 days away! You can increase weight each set, but treat today as a training max – usually that means 90-95% of an actual max and something you’re confident you’ll succeed at. (No fails today!!) The weight you end at today would be a good place to start at the power meet on 10/29.

Schedule Notes: Today is our first Wednesday 4:30pm Olympic lifting class! Our olympic lifting classes are open to athletes of all levels who want to work on their technique in the snatch, clean, and jerk. These  lifts are unparalleled in terms of their ability to develop speed, power, and coordination! The class is offered twice per week – Saturdays at 7am and Wednesdays at 4:30pm. To view the programming, open SugarWOD, select the desired date, then tap the blue arrow next to “Workout of the Day” which will open a drop down box where you can select Weightlifting.

Daily WOD – Sep 27, 2022

Saritha locking out a power snatch!

Workout of the Day

Complete 21-15-9 reps of:

  • Bench press (135/83#, NTE 65% 1RM)
  • Box jump (30/24″)

Run 400m BEFORE each set.

WOD Notes: Today’s WOD calls for moderately heavy bench press; pick a weight that requires you to break the first set of 21 into 2-4 sets. The box jumps are taller than normal, so be sure to challenge yourself by going at least 2-4″ higher than your normal height.

Daily WOD – Sep 26, 2022

Boelker hustling out for the run!

Workout of the Day

Complete for time:

  • 5 wallballs (20/14# to 10/9′)
  • 20 double unders
  • 10 wallballs (20/14# to 10/9′)
  • 40 double unders
  • 15 wallballs (20/14# to 10/9′)
  • 60 double unders
  • 20 wallballs (20/14# to 10/9′)
  • 80 double unders
  • 25 wallballs (20/14# to 10/9′)
  • 100 double unders
  • 20 wallballs (20/14# to 10/9′)
  • 80 double unders
  • 15 wallballs (20/14# to 10/9′)
  • 60 double unders
  • 10 wallballs (20/14# to 10/9′)
  • 40 double unders
  • 5 wallballs (20/14# to 10/9′)
  • 20 double unders

Time Cap = 20 minutes.

WOD Notes: If you’re strong at both of these movements, try to go unbroken for all sets! If that’s not a realistic goal, you should aim to complete the longest (“apex”) round in 3-4 sets per movement. For instance, choose a wall ball weight where you can do the set of 25 as 10-8-7. For the DU, reduce the number of reps using any multiple of the wall ball rep scheme (1x WB = 5->25->5, 2xWB = 10->50->10, 3 x WB =15->75->15).

Community Notes: Happy Birthday Anna!

Daily WOD – Sep 24, 2022

Theresa, Julie, Dave & Kelyn enjoying the post-workout feels!

Workout of the Day

AMRAP in 15 minutes of:

  • 5 deadlifts (255/163#, NTE 70%)
  • 10 weighted box step ups (1×50/35# DB, KB, or wreckbag)
  • 15 sit ups

WOD Notes: Choose a deadlift weight that will let you complete each round in 1 or 2 sets of touch and go reps.

Schedule Notes: We’re breaking in the North room with the first official class at 8:30am! There are 6 classes on the schedule tomorrow. (So many opportunities to get your fitness on!) Main Gym = 7am Oly and 8/9/10am Daily WODs. North Room = 7:00 Open Gym, 8:30/9:30 Daily WOD.

Daily WOD – Sep 21, 2022

John working his squats!

Workout of the Day

Complete for time:

  • 3-minute handstand hold
  • 600m run
  • 50m handstand walk
  • 600m run
  • 30 handstand push ups

WOD Notes: Today’s WOD is modified from the CrossFit mainpage on 9/11/22. We’ll be spending a lot of time upside down but don’t worry – there are modification options for anyone who prefers to stay right-side up! For example, the sub for handstand hold could be a wall climb hold or holding a pair of DB/KB overhead. The sub for the handstand walk is 2x distance walking lunges holding a DB/KB overhead. The sub for HSPU = DB push press or A-frame push ups. Come on in and work on your shoulder strength and stability!

Daily WOD – Sep 20, 2022

Marsha crushing her row!

Workout of the Day

“Nasty Girls”

Complete 3 rounds for time of:

  • 50 air squats
  • 7 ring muscle ups
  • 10 hang power cleans (135/93#)

WOD Notes: This is a CrossFit benchmark WOD, last performed at ICA on 9/17/2020. Although kipping MU are allowed for Rx today, the OG version featured strict MU (check out the video here!), so if you have that skill in your arsenal we encourage you to try it! For those still working on MU, scale to 7 jumping muscle ups or 7 pull ups + 7 push ups. If you are certain you can complete the hang power cleans unbroken at the prescribed weight, consider scaling up the weight to a point where the third round might take two sets.

Community Notes: Happy birthday Shawn G!

Daily WOD – Sep 19, 2022

Boelker crushing thrusters!

Workout of the Day

Deadlift (sumo or conventional) 3-3-3-3-3-3

Then with a partner complete:

  • 400m sled drag (~50% 3RM deadlift)

WOD Notes: For the sled drag, find someone who deadlifts around the same weight as you and load a sled to 50% of today’s 3RM. One person drags at a time, but you can switch back and forth as often as needed.

 

Daily WOD – Sep 18, 2022

Reed powering up the rope!

Workout of the Day

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

  • Traditional KB swings (53/35#)
  • Ab-mat sit ups
  • Double unders

WOD Notes: This is CrossFit’s benchmark WOD “Annie” with kettlebell swings added for some extra fun! Choose a KB that allows you to complete the swings in large sets (1-3 sets for round 1). Double unders should be the fastest part of the workout, ideally 1 minute or less in round 1.

Daily WOD – Sep 17, 2022

Kyle working through reps on the box!

Workout of the Day

Teams of 3 complete for time:

  • Run 10k

One athlete running at a time.

Time cap: 40 minutes

WOD Notes: The 10k will be completed as 25x400m. 40 minutes is an aggressive time cap – team members will need to average a 1:36 pace (per 400m) to finish under the time cap. If that isn’t attainable for you, scale the distance to 250m. Keep in mind you’ll get a 1:2 work:rest ratio, so you should recover almost completely between intervals! Athletes who can’t run may bike, row or ski erg instead – choose something that will take between 1:15-1:30 per round.

Community Notes:  Happy birthday Ray Zab!

Coaching Announcement!

Coach Tanya getting her fitness on during our COVID shutdown in 2020!

We’re excited to announce that Tanya has accepted a position as a full time coach and personal trainer at Iron Cross Athletics! Tanya first joined ICA in 2013 and started coaching for us, part time, in 2014. She’s now stepping into a full time position, so you’ll be seeing her on the schedule and in the gym a lot more! We are thrilled to have her take on this new and larger role in our community.

Tanya has a degree in Kinesiology and Health and Physical Education K-12 from Temple University. She has coached swimming since 2011 and CrossFit since 2014. Tanya worked out at ICA through two pregnancies (including twins) and brings a wealth of knowledge that will benefit our entire community. Join us in congratulating Tanya on her new role!

Daily WOD – Sep 16, 2022

Moira running a wreck bag!

Workout of the Day

Bench Press 2-2-2-2-2-2

Then 4 sets NFT of:

  • 20 one-arm DB bench press (10R/10L)
  • 15 weighted bench dips

WOD Notes: For the cash out, choose the heaviest dumbbell with which you can complete 10 unbroken reps on each arm. Then, use that same dumbbell for the weighted bench dips.

Community Notes: Happy birthday Gisella!

Daily WOD – Sep 15, 2022

Catherine powering through her rope climbs!

Workout of the Day

Complete 27-21-15-9 reps for time:

  • Calories (athlete’s choice: bike or row)
  • Burpee box jump overs (24/20″)

Time cap: 20 minutes

WOD Notes: Men and women have the same calories today! If you know you’re a slower rower/biker, scale to 20-15-10-5 calories. (Same for burpee box jump overs!)

Community Notes: Happy birthday Allison R and Shachar!

Daily WOD – Sep 14, 2022

Reese, Lacey & Anna soaking up the ICA fun!

Workout of the Day

AMRAP in 18 minutes:

  • 10 hang power snatches (95/63#)
  • 10 ring push ups
  • 200m run

WOD Notes:  Pick a weight for the hang power snatches where you can start with an unbroken set of 10 and hang on for sets of 5 even when tired. If snatches don’t feel good you can switch to hang power cleans or KB/DB hang power snatches (10R/10L).

Daily WOD – Sep 13, 2022

Rachelle cleaning a wreck bag during 31 Heroes!

Workout of the Day

Back squat 3-3-3-3-3-3

Then complete 3 rounds NFT of:

  • 30 calf raises
  • 20 lateral lunges (10R/10L)

WOD Notes: The cash out work can be unweighted or completed with a light DB/KB if you’re looking for an extra challenge.  Aim to start the first set of back squats around 65% of your 1RM and end around 85-90%!

Daily WOD – Sep 12, 2022

Bill ABSolutely slaying his hollow rocks!

Workout of the Day

Teams of 2, complete 3 rounds for time of:

  • Row 80/60 cal
  • 40 deadlifts (225/155#)

WOD Notes: One partner works at a time. You don’t need to divide work evenly, but try to divide effort evenly!  Choose a weight for deadlifts that will let you complete sets of 5 to 10 reps.  If you can hang on for 15, it is too light; if it ever gets to singles, the weight is too heavy.

Community Notes: Happy birthday Liz!

31Heroes – Sep 11, 2022

Workout of the Day

“31 Heroes – Workout to Remember”

AMRAP in 31 minutes:

  • Sandbag run
  • Heavy barbell thrusters
  • Rope climbs
  • Tall box jumps

WOD Notes: While teammate #1 is running, #2 is completing thrusters, #3 is doing rope climbs and #4 is jumping.  When the runner returns, everyone moves forward one station. The team’s score is the total number of thrusters, rope climbs and box jumps completed in 31 minutes. The rope climb scale is pull ups or ring rows, where every 5 reps counts as 1 rope climb. **If you have a teammate drop out at last minute, this workout can be run with 3 people by combining stations 3 & 4. The 3rd athlete will do 1 rope climb + 5 box jumps, on repeat, until the runner returns.**

  • Level 1 = 50# sandbag, 155# thruster, 30″ box
  • Level 2 = 35# sandbag, 105# thruster, 24″ box
  • Level 3 =  35# sandbag, 65# thruster, 20″ box
  • Level 4 = 20# sandbag, 35# thruster, 16″ box

All team members must share a sandbag, thruster bar, and box. Team members who are not comfortable thrustering their team’s weight can use a pair of dumbbells or front squat or power clean instead.

Event Details: Hooray! The day we’ve all been waiting for is finally here! We can’t wait to throw down with you in honor of the 31Heroes. For full event details, head on over to our Event Page! A few important notes:

  • The main parking lot will be closed – please use one of the alternate parking locations described in the event page.
  • The box officially opens at 7:30am; feel free to arrive earlier if you want to help set up
  • Opening announcements are at 8:15am. Heats are listed HERE
  • BYO folding chairs and canopy tents to create a “tent city” in the parking lot.
  • At 11:15 we’ll kick off the after party, with pizza and wings provided by ICA. BYO snacks to share, adult beverages, yard games, etc.
  • Please extend a warm ICA welcome to our guests from CrossFit Ironborough and CrossFit Royalty!
  • Remember that 31Heroes is a fundraiser and community celebration; not a competition! There are no judges and keeping score is optional. The focus of the day is honoring the 31Heroes and celebrating our incredible community of fitness.

Community Notes: Happy birthday Sofia S, Whitney, and Steph McGovern!

Daily WOD – Sep 10, 2022

Michelle flying through box jumps!

Workout of the Day

Hang power clean 3-3-3-3-3-3

Then  10×1 banded clean pulls using 100% of your 3RM hang power clean.

WOD Notes:  When planning your weights for the hang power cleans today, shoot to start around 65% and build to 85-90% by the final set of 3.  If you are newer to hang power cleans or they just don’t feel comfortable, keep the weight light and try to hit closer to 12 sets than 6!

Workday Notes:  We’re putting together racks for the new room tomorrow from 11:00 am until ~3:00 pm.  If you’re around and interested in helping, we’d love a hand!

Community Notes: Happy birthday Ben L. and Audrey C.!

Daily WOD – Sep 9, 2022

Marcucio pushing through the WOD!

Workout of the Day

Complete 1 up to 10 back to 1 reps for time of:

  • Toes to bar

Complete 20 DU before each set.

Time cap: 20 minutes

WOD Notes: This rep scheme is deceiving… the reps will add up! If you can do T2B but not 100 of them, consider alternating between rounds of T2B and another ab movement of your choice. We’ll kick off today’s workout with 5-10 minutes of crossover double under practice, a movement introduced at the 2022 CrossFit Games!

Community Notes: Happy birthday BWat and Coach Heather!

Daily WOD – Sep 8, 2022

Boelker working ring dips!

Workout of the Day

EMOM for 10 minutes of:

  • First minute: 2 rope climbs
  • Second minute: 8 box jumps (30/24″)

Then “Karen” 

Complete for time:

  • 150 wall balls (20/14# to 10/9′)

Time Cap: 15 minutes.

WOD Notes: “Karen” is an annual benchmark and one you don’t want to miss!  The workout typically takes in the 6-10 minute range, and we’ll have a 12 minute cap. Pick a wall ball weight & height combination that lets you throw in sets of 5-15, even when tired. If you’re going for Rx today, hold yourself accountable to a full range of-motion, meaning full depth squats and hitting the target every time! Compare to 210929.

Daily WOD – Sep 6, 2022

Davin putting up some weight!

Workout of the Day

Complete 6 rounds for max reps of 30 seconds on, 30 seconds off at each of the following stations:

  • Row
  • Shuttle runs
  • Bike erg
  • Burpees

WOD NotesComplete all 6 intervals at one station before moving to the next station. Athletes may start at different stations but will rotate in the specified order.

Daily WOD – Sep 5, 2022

Mike D lining up an OHS!

Workout of the Day

“Gwen”

Clean & Jerk 15-12-9 reps for max weight.

WOD Notes: Gwen is a CrossFit benchmark workout. Your goal is to find the heaviest weight you can hold on to for 15, then 12, then 9 reps. (Use the same load for each set.) All reps must be touch and go. Re-gripping the bar is not allowed (even a re-grip off the floor is a no-go). Rest as needed between sets. Click HERE to check out the CrossFit.com workout demo from Aug 21, 2022.

 

Daily WOD – Sep 4, 2022

Coach Tanya leading an ICA swim workout!

Workout of the Day

Front squat 3-3-3-3-3-3

Then take 10 minutes to practice pistol progressions.

WOD Notes: For the front squats, plan on starting around 70% and ending around 90% of your 1 rep max. If pistols aren’t in your arsenal, we’ll have a slew of progressions for you to develop. If pistols are specifically your jam, then lets try weighted pistols, knee jumps into pistols, candlestick to pistols or any other challenging variation!

Community Notes: Happy birthday Cindy & Mado!

Daily WOD – Sep 3, 2022

The teens making their strength & speed gains!

Workout of the Day

Complete 5 rounds, each for time:

  • 250m run
  • 15 pull ups (strict or traditional kip, no butterfly)

Start a new round every 4 minutes.

WOD Notes: Today’s pull ups are intended to be performed with the traditional arch-to-hollow kip. You can also go strict, in which case consider cutting the reps to 8-10/round. No butterfly kips allowed today.

Daily WOD – Sep 2, 2022

 

Ricky leading a post-class bonus ride!

Workout of the Day

On a 16 minute clock, complete:

  • Max calories on the bike in 4 minutes

In the remaining 12 minutes, complete an AMRAP of:

  • 15 back squats (135/93#)
  • 5 wall walks

WOD Notes: For today’s 4 minute bike interval, go for a lower damper setting (3-5) and higher rpm (90-95). If your rpm fall below 80, lower the damper setting to get them back up again!

Community Notes: Happy birthday Fili & Fred!

 

Daily WOD – Sep 1, 2022

Mado moving through her squat routine!

Workout of the Day

Deadlift 8×5 (75%) – athlete’s choice sumo or conventional

Then complete 4 rounds NFT of:

  • 10 weighted box step ups (5R/5L)
  • 20 hollow rocks

WOD Notes: Over the next several weeks as we prepare for our Oct 29 in-house power meet, each day that we have a deadlift strength day you can choose to work sumo or conventional. Train whichever lift you plan to do at the meet. If you’re unsure, we recommend you go sumo!

Daily WOD – Aug 31, 2022

Marissa spinning through her fitness!

Workout of the Day

Complete 10 rounds for time of:

  • 1 squat snatch (AHAP)
  • 3 ring muscle ups
  • 12 box jumps (24/20″)

Time cap = 20 minutes

WOD Notes: Today’s workout is highly technical, with heavy squat snatches and ring MU! If you’re newer to snatches, choose a lighter weight and perform 3 power snatches in place of the 1 squat snatch. More experienced athletes should challenge themselves with a weight around 85-90% of your 1RM. Ring MU can be modified to 3 ring rows + 3 ring dips, jumping MU, or banded MU today.

Community Notes: Happy birthday Steve K!

Daily WOD – Aug 30, 2022

Dana moving through her squats.

Workout of the Day

Complete with a partner.

Partner 1:

  • Rows 250/200m

 While partner 2 completes:

  • 30 KB swings

Switch.

Partner 1:

  • Rows 250/200m, while

Partner 2 completes:

  • 30 one-arm KB push press (15R/15L)

Switch.

Repeat this pattern for:

  • 30 goblet squats
  • 30 one-arm KB snatch (15R/15L)
  • 30 front rack reverse lunges (15R/15L)
  • 30 one-arm KB thrusters

WOD Notes: Today is a partner WOD where both partners are working at the same time – one rowing, the other KB-ing! Ideally there will be some intervals when you’re done first (and can enjoy a little break), and some intervals when your partner is done first. If the same partner is always finishing their work first, you should modify the rowing distance or KB reps/weight to make it more even!

Community Notes: Happy birthday Emily Seraphin!

Daily WOD – Aug 29, 2022

Dan, Robbie & Dave ready for another round!

Workout of the Day

Bench press 8×5 (E2MOM, 75% 1RM)

Then complete 3 rounds NFT of:

  • 20 supine flies on bench (2×10/5# plates)
  • 20 narrow-grip bench presses (20% 1RM)

WOD Notes:  Today’s bench press uses the same rep scheme as Friday’s back squats (8 sets of 5 reps, lifting every 2 minutes). The weight shouldn’t be too heavy at the start, but it will add up over 8 sets. Advanced athletes should use 75% of their training max.

Event Notes: Our 31Heroes WOD & Fundraiser is fast approaching on Sunday September 11! If you still haven’t signed up, it’s time to get hot! We’ve extended the registration deadline to this Friday, Sept 2. There are 4 steps to register:

  1. Sign up in Wellness Living
  2. Pick your WOD “level” 
  3. Add your name to the sign up sheets at the gym for your chosen level. Indicate your teammate(s) if you’ve selected a team; otherwise we’ll select a team for you.
  4. Optional – Donate to the 31Heroes organization!

Full details can be found in the event post HERE.

Daily WOD – Aug 28, 2022

Carver & Kelyn building strength & speed!

Workout of the Day

On a 4 minute clock complete:

  • 400m run
  • Max chest-to-bar pull ups

Rest 2 minutes.

Then, on a 4 minute clock complete:

  • 1000/800m bike
  • Max burpees

Rest 2 minutes and repeat.

WOD Notes:  Today is the first time we’re using our new Concept 2 bikes in a workout! In classes of more than 7 people you’ll share a bike with your neighbor. That means some athletes will start with the run-C2B interval and others will start with the bike-burpee interval. You’ll record 2 scores: total C2B pull ups and total burpees.

What’s the Concept 2 BikeErg all about? Cycling engages similar major muscle groups used in rowing: the quadriceps, glutes and hamstrings. Similar to rowing, it is low-impact and a great cardiovascular work out. The distances covered on the BikeErg are approximately twice the distances on the rower, so a 1000m bike is roughly equivalent to a 500m row. To help you compare across machines, Concept 2 calculates the “pace” on the BikeErg per 1000m, so 1:50 pace while rowing is roughly equivalent to a 1:50 on the BikeErg.

Community Notes:  Happy birthday Sage, Stacy Hall, and Arvind!

Daily WOD – Aug 27, 2022

Cara rocking mobility!

Workout of the Day

“Sage”

AMRAP in 20 minutes of:

  • 8 power clean and jerks (155/103#)
  • 28 double unders
  • 15 toes to bar

WOD Notes:  This is Sage’s birthday workout and an annual ICA benchmark! The power clean and jerk is likely going to be dropped each rep but there should be no risk of failure. Ideally the early rounds will take ~2 minutes and the later rounds should stay below 4. Do your best to keep moving for the whole 20 minutes!

Community Notes:  Happy birthday Coach Tanya!

Daily WOD – Aug 26, 2022

Bruce getting the bar overhead!

Workout of the Day

Back Squat 8×5 (E2MOM, 75% 1RM)

Accessory 1:

  • 3x20s squat (25% 1RM, 10s down, 10s up)

Rest 1 minute & repeat for 3 sets

Accessory 2:

  • 1 minute bike
  • 1 minute rest

3 rounds for max distance

WOD Notes:  Today we’re starting a 9 week power lifting cycle to get us ready for a mock power lifting meet on Saturday, October 29! The meet is a great opportunity to test 3 heavy lifts in 1 day, get a taste of competition within the comfort of ICA’s walls, and participate in our notorious chili cook off! More details to come… for now just save the date and be sure to hit as many lifting days as you can over the next 9 weeks. Today’s back squats aren’t terribly heavy, but the volume will add up.

Schedule Notes: Coach Tanya is going to be running a swim workout this Saturday at Laurelwood Swim Club from 10:45 to 11:45 am! You do not need to be a proficient swimmer to join in the fun; just willing to try a different kind of fitness.

  • There will be a DB or KB used in the workout so please bring one if you’ve got it!
  • Cost of admission to the pool is $5.
  • Sign up in Wellness Living if you plan to attend!

Daily WOD – Aug 25, 2022

Alex getting his bench press in!

Workout of the Day

“JT”

Complete 21-15-9 reps for time of:

  • Handstand push ups
  • Push ups
  • Ring dips

WOD NotesJT is an old school hero WOD that pre-dates kipping handstand push ups… so today’s Rx HSPU will be strict! If you’re not up for HSPU and/or ring dips, you can sub barbell shoulder presses at 60% 1RM press for the HSPU and bent over rows (same bar) in place of ring dips. If you have 10 minutes to kill, check out this 2015 video of 2013 CrossFit Games champion Sam Briggs crushing JT. (Full disclosure: your JT may not look like this.)

Daily WOD – Aug 24, 2022

Melinda getting under a barbell!

Workout of the Day

“Nancy”

Complete 5 rounds of:

  • 400m run
  • 15 overhead squats (95/63#)

Time cap= 20 minutes

WOD NotesThis is a benchmark WOD that we complete once/year. You don’t want to miss it! If you are not comfortable with the overhead squat, modify to front or back squat. Whatever variation you choose, pick a weight that will allow you to complete the first few rounds unbroken and give you a legitimate shot at finishing all rounds unbroken. The special part of Nancy is trying to hold a reasonable run time as the squat volume builds!

Community Notes:  Happy birthday Shawn C!

Daily WOD – Aug 23, 2022

Erin killing the farmer’s carry!

Workout of the Day

EMOM for 20 minutes of the complex: 2 clean pulls + 1 power clean

WOD NotesToday’s goal is to improve our clean technique, specifically getting our hips open in the “2nd pull.” We care less about going heavy today and more about hitting good positions. Most athletes will stay well below a max and lift every minute on the minute (EMOM). If you’re feeling good and want to go heavy, you can switch to a lift every other minute (EOMOM) for the 2nd half of the workout.

Event Note: Mark your calendars for Sunday, September 11 for our annual 31Heroes WOD & Fundraiser!

Daily WOD – Aug 22, 2022

Scott & Kt enjoying some father-daughter competition!

Workout of the Day

On a 23 minute clock, complete 1 minute at each of the following stations:

  • Row (calories)
  • Rest
  • Alternating DB snatches (50/35#)
  • Rest

Repeat for a total of 6 rounds.

WOD Notes: Today is a sprint interval where you’ll work hard for a minute then rest for a minute. You’ll log two scores: total calories and total DB snatches. “Rollover calories” count today, so make the last pull a big one!!

Daily WOD – Aug 21, 2022

Karen giving the 150# sandbag a go!

Workout of the Day

Complete:

  • 800m run
  • 30 shoulder-to-overhead (185/123#)
  • 800m run

WOD Notes: Most people will complete the shoulder-to-overhead as split jerks, although push jerks and push press are okay too! Pick a weight where you can complete sets of 3-5 reps at a time. Aim to complete the first run in no more than 5 minutes, and be out the door for your 2nd run by the 12 minute mark. The barbell can be taken from the rack or the floor, athlete’s choice.

Daily WOD – Aug 20, 2022

ICA Community Fitness fun!

Workout of the Day

Sumo deadlift 3-3-3-3-3-3

Then complete 3 rounds NFT of:

  • 10 barbell roll outs
  • 10 Romanian deadlifts (40% 3RM sumo deadlift)

WOD Notes: If you hit the RDLs with solid form, your hamstrings and glutes should light up on every rep. If you are feeling these in your low back, let your coach know so we can help!

Community Notes: Happy Birthday Rey!

Daily WOD – Aug 19. 2022

Stephanie working her farmer’s carry!

Workout of the Day

Complete for time:

  • 1500/1200m row
  • 50 wall balls (20/14# to 10/9′)
  • 1000/800m row
  • 50 wall balls (20/14# to 10/9′)
  • 500/400m row
  • 50 wall balls (20/14# to 10/9′)

Time cap= 20 minutes

WOD Notes: Choose a wallball weight/height/rep scheme that will allow you to complete each set of wallballs in under 3 minutes. See if you can increase your row speed each round!

Community Notes: Happy birthday Ray F!

Daily WOD – Aug 18, 2022

Carver getting strong with the Pville Community!

Workout of the Day

AMRAP in 15 minutes of:

  • 8 kettlebell swings (70/53#)
  • 10 box jumps (30/24″)
  • 12 weighted abmat sit ups (20/14# medball)

WOD Notes: Today’s goal is constant movement. Choose a kettlebell that will let you complete 8 swings unbroken even when tired and a box height that will minimize down time. Turn your head off and go!

Daily WOD – Aug 17, 2022

Kelyn & Lacey racing down Bridge Street!

Workout of the Day

Push press 5-3-3-2-1-1-1

Then complete NFT:

  • 20 manmakers

WOD Notes:  If you’ve never played around with manmakers, they tend to escalate quickly! Check out a demo video here. In larger classes athletes may need to share dumbbells. Try to complete several manmakers in a row before passing them off to your partner.

Community Notes: Happy birthday Coach Zhu, Tracy M, and Zoe!

More Space = More Fitness!

We’re excited to announce that ICA is expanding!

You’ve probably noticed construction taking place in the back corner of the gym… Curious to know what it’s all about? We’re adding a fully outfitted 2nd workout room. Below are some details and answers to your questions.

When will it be ready?  This has been in the works since last August (2021)!  We hope to have the basic construction done within the next week and then begin moving in new equipment. With a little luck, we’ll have meaningful fitness happening by September 1!

What will it look like when complete?  The new space will serve the purpose of an entire second gym. While the layout will be different, we will still have fully outfitted workout stations similar to what we have in the current space (likely 12 rather than 14 spots).

Why?  Because we want to be able to offer as much fitness as possible! In the short term, this room allows us to greatly expand our open gym hours. As we progress, we will begin to add classes at peak times (Saturday mornings, weekday afternoons, etc.). The main goal is to have more offerings and opportunities for our members – if you want to come in and workout, we want you to be able to!

How can we help?  I can’t tell you how grateful I have been to field this question from many of you already. The answer is, we will have ~10,000 pounds of mats to install, 12 new squat racks/pull up stations to assemble and then bolt to the ground and a whole fleet of bike ergs to piece together (and this is just the start). We hope to put one or two work days on the calendar shortly for anyone who is willing and able to help out!

We truly can’t wait for all the opportunities this space will give us to help serve the ICA and Phoenixville community!

Daily WOD – Aug 16, 2022

 

Gleba power on the yoke!

Workout of the Day

Complete for time:

  • 100 double unders
  • 20 thrusters (95/63#)
  • 5 rope climbs
  • 80 double unders
  • 16 thrusters (95/63#)
  • 4 rope climbs
  • 60 double unders
  • 12 thrusters (95/63#)
  • 3 rope climbs
  • 40 double unders
  • 8 thrusters (95/63#)
  • 2 rope climbs
  • 20 DU
  • 4 thrusters (95/63#)
  • 1 rope climb

Time cap: 20 min

WOD Notes: The time cap will probably catch some people today! Choose modifications that ensure you finish the first round in less than 6 minutes. Coaches challenge for RX athletes: Who can go unbroken on DU and thrusters?!

Community Notes: Happy birthday Karen B!

Daily WOD – Aug 15, 2022

Kelsey getting the bar overhead!

Workout of the Day

EMOM for 20 minutes of:

First minute:

  • 3 deadlifts (155/103#)
  • 3 power cleans (155/103#)
  • 3 front squats (155/103#)

Second minute:

  • 5 bar muscle ups

WOD Notes:  Choose a weight that will let you hang onto this complex for most of the workout. Ideally you’ll be left with at least 20 seconds of rest each round.  The bar muscle ups should be completed in 1 or 2 sets in the early rounds.

Schedule Notes:  If you missed the post on our 31Heroes event, check it out HERE!

Community Notes:  Happy Birthday Noah!

 

Daily WOD – Aug 14, 2022

Bob slaying his toes to rings at B.O.B.!

Workout of the Day

Power snatch 5-5-5-5-5

Then complete NFT:

3×3 snatch pulls (100% 1RM power snatch)

3×10 Sotts presses (empty bar)

WOD Notes:  The power snatches can be touch and go or quick singles today depending on preference. If Sotts presses (behind the neck from the bottom of a squat) do not feel good, shoot for seated behind the neck presses or regular seated presses!

Community Notes:  Happy Birthday Becky!

Daily WOD – Aug 13, 2022

Reese chillin at the Games!

Workout of the Day

Complete 200 burpees for time.

WOD Notes:  Our famous annual benchmark!! Is this a test of conditioning and muscle endurance? Yeah, I guess. Is it a test of sheer mental fortitude? Abso-freaking-lutely! A good rule to help guide your target number (if other than 200) is this: If you get to 100 burpees after 15 minutes, call it at 100. If you get to 100 burpees between 10 and 15 minutes, go to 150. If you get to 100 burpees before 10 minutes, go for 200. If you get to 100 in less than 3 minutes, go for 500. Ok, so the last one is a lie… until someone does it.

31Heroes 2022 – Event Info!

Update: Final team, lane, and heat assignments can be accessed HERE! For final logistics and announcements check the blog tonight, 9/9!

31Heroes 2021

Get excited for ICA’s 12th Annual 31Heroes Fundraiser – taking place on September 11, 2022!

(Yes, it’s a SUNDAY!)

11 years ago, on August 6, 2011, 30 Americans and 1 military K9 lost their lives when their helicopter was downed in Afghanistan. This tragedy happened only days after ICA opened its doors, and it has become our annual fundraising mission. Each year since 2011 we’ve hosted the 31Heroes WOD and fundraiser to honor these fallen heroes and raise money to support their families and others in the veteran community suffering from TBI and PTSD.

Fundraising / Donations

Every year since 2011 we’ve been in the top 5 fundraisers in the WORLD for the 31Heroes organiation. Help us keep our legacy alive by donating to our team! There are 3 ways you can contribute:

  1. Donate directly to our team page HERE. A donation of $31 (or more) will get you a 31Heroes tank or tee (mailed to you directly by 31Heroes).
  2. Sign up as an individual fundraiser! You can earn some cool gear depending on your fundraising totals. Go to our team page (linked above) and click the “Join Team” button.
  3. Make a cash donation in person at the live event (no t-shirt or prizes).

While donations of any amount are greatly appreciated, you are not required to make a donation in order to workout with us on September 11!

The WOD

In teams of 4, complete as many reps as possible in 31 minutes of:

  • 200m sandbag run
  • Thrusters
  • Rope climbs (scales: pull ups or ring rows)
  • Box jumps

WOD Notes: While teammate #1 is running, #2 is completing thrusters, #3 is doing rope climbs and #4 is jumping.  When the runner returns, everyone moves forward one station. The team’s score is the total number of thrusters, rope climbs and box jumps completed in 31 minutes. The rope climb scale is pull ups or ring rows, where every 5 reps counts as 1 rope climb.

  • Level 1 = 50# sandbag, 155# thruster, 30″ box
  • Level 2 = 35# sandbag, 105# thruster, 24″ box
  • Level 3 =  35# sandbag, 65# thruster, 20″ box
  • Level 4 = 20# sandbag, 35# thruster, 16″ box

All team members must share a sandbag, thruster bar, and box. Team members who are not comfortable thrustering their team’s weight can use a pair of dumbbells or front squat or power clean instead.

Registration

To register, please sign up in Wellness Living. This is a free event (does not count toward class totals). Guests from other CrossFit boxes are welcome and encouraged to participate! ONLINE REGISTRATION CLOSES AUGUST 31st SEPTEMBER 2nd to give us time finalize heats and teams!

Please try to establish your 4-person teams in advance of the event.

  • For non-ICA members, email us your team roster and Level (1, 2, 3 or 4) once all team members have registered.
  • For ICA members, we will have sign up sheets at the gym (one for each Level). Please list your team, partial team, or sign up as a free agent no later than August 31.

Schedule

  • 7:30 – Gym opens
  • 8:15 – Opening Remarks
  • 8:30 – Heat 1
  • 9:10 – Heat 2
  • 9:45 – Group Photo in the Parking Lot
  • 9:50 – Heat 3
  • 10:10 – Heat 4
  • 11:15 – PARKING LOT PARTY! We’ll provide pizza & wings; BYO beverages and snacks to share!

We will release heat assignments a few days before the event. [9/9 Update: heat assignments]

Parking

The parking lot will be closed so we can set up a “tent city” for our athletes and spectators! The 200m running route will take place in the parking lot, too. The highlighted areas shown below will be available for parking: along Jefferson Street, on the opposite side of the building, or across Bridge Street at the Oakwood Apartments.

Spectators and Guests

Family and friends are welcome to join us! Those who plan to spectate and cheer do not need to register. Anyone who wants to participate in the WOD is required to register and complete a waiver.

Parking Lot Party

Bring your canopies, folding chairs, and yard games to create a “tent city” in the parking lot! During the event, we’ll have water and snacks available for participants. Around 11:15 we’ll serve up some wings and pizza. Please bring snacks, food, desserts, and beverages to share… including cold, adult beverages if desired!

Special Note

Remember that our annual 31Heroes event is a fundraiser, not a competition. The focus of the day is honoring the 31 Heroes, enjoying a grueling workout with 100 of your closest friends, and celebrating our incredible community of fitness!

Thank you for your support of the 31Heroes! We can’t wait to workout, fundraise, and celebrate with you all! 

Daily WOD – Aug 12, 2022

Quinn learning torque sled technique!

Workout of the Day

Complete 4 rounds for time:

  • 75 double unders
  • 15 handstand push ups
  • 8 Turkish get ups (4R/4L, 53/35#)

Time cap= 20 minutes

WOD Notes:  Choose a double under option that takes between 1 and 2 minutes/round.  The handstand push ups should take about the same!

Daily WOD – Aug 11, 2022

Weldele Family Flex!

Workout of the Day

Front squat 4-4-4-4-4

Then complete max reps in 1 minute of:

  • Wreckbag jumping front squat (50/35#)

Rest 2 minutes and repeat.

WOD Notes:  We’ll be building to a heavy 4 rep today! Aim for ~65% on your first set and plan to top out in the 85% range. For the jumping squats afterward, do everything in your power to not stop moving!!

Daily WOD – Aug 10, 2022

 

Deep thoughts with John!

Workout of the Day

Complete for time:

  • 800m run
  • 12 pull ups
  • 600m run
  • 24 pull ups
  • 400m run
  • 36 pull ups

WOD Notes:  Shoot to finish this workout in under 15 minutes. That means averaging less than a 2:15/400m pace throughout the runs and completing each set of pull ups in under 1:00, 2:00 and 3:00 respectively. Feel free to alter the runs to 600-400-200 if running isn’t your favorite but you’d like to keep up the intensity!

Community Notes:  Happy Birthday Dave L and Stephanie M!

Daily WOD – Aug 9, 2022

Celeste driving home form for the teens!

Workout of the Day

AMRAP in 15 minutes of:

  • 20 box jumps (24/20″)
  • 15 hang power snatches (75/53#)
  • 10 overhead reverse lunges (75/53#, 5R/5L)

WOD Notes:  Choose a weight that will give you a chance at going unbroken for several rounds on the hang power snatches and overhead lunges, although you may choose to put the bar down between the two.  Anyone who doesn’t feel like going overhead could turn this into hang power cleans and front rack reverse lunges (likely at 95/63#).

Event Note: Mark your calendars for Sunday September 11 for our annual 31Heroes WOD & Fundraiser!

Daily WOD – Aug 8, 2022

Marcus adding some weight to his bar!

Workout of the Day

Deficit deadlift 7-7-7-7-7

Then, complete 5 rounds NFT of:

  • 2 kneel to 3 single leg hurdle hops (1R/1L)
  • 30 banded clam shells (15R/15L)

WOD Notes: A deficit deadlift means you stand on top of a 25 or 45# plate and reach lower than you normally would to start the lift. For most lifters, this will make it slightly harder to move weight. For some others, this will actually feel more natural. Either way, you get to work on range of motion and brute strength today!

Daily WOD – Aug 6, 2022

Lana getting strong in the Teen Strength & Speed program!

Workout of the Day

Complete 21-18-15-12-9 reps for time of:

  • Chest to bar pull ups
  • DB/KB thrusters (2×50/35#)

Time cap= 20 minutes

WOD Notes: Choose a set of DBs that will let you complete each round in 2 or 3 sets. The pull ups should take less than 90 seconds in the first 3 rounds and ideally get faster as you go!

Daily WOD – Aug 5, 2022

Jackson cruising through his deadlifts!

Workout of the Day

Bench Press 3-3-3-3-3

Then complete 5 rounds for time of:

  • 10 ring dips
  • 30 bicycle crunches

Time Cap = 9 minutes.

WOD Notes: Shoot for your first set of bench to be around 70% of your 1RM. Finishing around 90% is possible!  In order to finish the cash out in the time cap, choose a ring dip modification that will take 1-3 sets to complete.

Daily WOD – Aug 4, 2022

Mike working his presses!

Workout of the Day

With a partner, complete 2 rounds for time of:

  • 60 power cleans (95/65#)
  • 400m run
  • 60 front squats (95/65#)
  • 400m run
  • 60 box jumps (24/20″)
  • 400m run

WOD Notes:  Partners should try to run together, but if you have very different 400m run paces, the faster runner can start on the next set of movements before their partner returns. Modify to a row (500/400m) or shorter run (250m) as needed.  During the power cleans, front squats and box jumps, one partner will work while the other rests.  You have to combine for 60 reps but it does not need to be divided evenly!

Community Notes: Happy Birthday Briag G and Elissa!

Daily WOD – Aug 3, 2022

Teamwork makes the dream work! Reese, John & Sage working through the quarterfinals!

Workout of the Day

AMRAP in 5 minutes of:

  • 7 push ups
  • 7 KBS (53/35#)

Rest 2 minutes then AMRAP in 4 minutes of:

  • 5 push ups
  • 5 KBS (53/35#)

Rest 2 min then AMRAP in 3 minutes of:

  • 3 push ups
  • 3 KBS (53/35#)

WOD Notes:  Choose a push up rep scheme or modification that will let you complete the first several rounds of each AMRAP unbroken.  That last 3 minutes is going to be unreasonably fast!!

Schedule Notes: Due to extenuating circumstances (coach availibility due to the CrossFit Games), we will be CLOSED this Sunday, August 7. We apologize for the inconvenience. If you were planning to work out with us on Sunday, we’d love to see you complete the WOD at home and post your results to SugarWOD! The workout as planned calls for a rower, but you can sub a run or other cardio of your choice. Thank you for your understanding!

Daily WOD – Aug 2, 2022

Peter & Yilu crushing their thrusters!

Workout of the Day

Push jerk 8×1 (90%)

Then complete 3 rounds NFT of:

  • 10 AHAP HSPU
  • 10 strict toes to bar

WOD Notes:  Push jerks will be completed “across,” meaning you choose 1 weight and ideally stay there for all 8 sets. Choose the most difficult form of handstand push up that you can do today (AHAP = as hard as possible)! That could mean using a deficit, elevated postion, wall walks, A-frame, bottoms up KB presses or handstand holds.

Event Note:  Mark your calendars for Sunday, September 11 for our annual 31Heroes WOD & Fundraiser! You can join our fundraising team or donate to our team HERE!

Daily WOD – Aug 1, 2022

Coach Celeste imparting the wisdom with a smile!

Workout of the Day

Complete AMRAP in 20 minutes of:

  • 500m row
  • 50 alternating single leg squats (25R/25L)
  • 10 squat snatches (135/93#)

WOD Notes: Choose a single leg squat progression that will let you complete each round in less than 3 minutes. If squat snatches don’t feel good, consider power snatches or squat cleans!  Programming credit: CrossFit.com 220717.

Community Notes: Happy Birthday Byron!

Daily WOD – Jul 31, 2022

Reese going ICA strong!

Workout of the Day

Complete 10 rounds for time of:

  • 5 deadlifts (275/185# NTE 75% 1RM)
  • 10 pull ups

Time Cap = 20 minutes

WOD Notes:  Plan on the deadlifts being completed in 1 or 2 sets each round. Avoid going to singles! Pull ups should take less than a minute.

Community Notes: Happy Birthday Liz!

Daily WOD – Jul 29, 2022

Emily getting under the bar!

Workout of the Day

AMRAP in 12 minutes of an ascending ladder:

  • 5 wallballs (20/14# to 10/9′)
  • 10 double unders
  • 10 wallballs (20/14# to 10/9′)
  • 20 double unders
  • 15 wallballs (20/14# to 10/9′)
  • 30 double unders

Continue adding 5 wallballs and 10 double unders until time expires.

Rest 3 minutes, then:

Alternating EMOM for 10 minutes of:

  • 15 sec L-sit hold (min 1/3/5)
  • 30 second headstand hold

WOD Notes: There will be lots of work getting done today! Part 1 of this workout should be fast while part 2 is more skill work and strength based. Come in for a well rounded day of fitness!

Community Notes: Happy Birthday Dom!  And, please stop in to ICA today or tomorrow to collect your “Reese Fan Tee” and send her off to Madison with some ICA spirit!

 

Daily WOD – Jul 28, 2022

Erik slaying another WOD!

Workout of the Day

Complete 3 rounds for time of:

  • 400m run
  • 25 push press (115/73#)
  • 25 toes to bar

Time cap = 22 minutes

WOD Notes: In the event of rain, substitute a 500/400m row for the run. Shoot for a push press weight that takes 1 or 2 sets/round in round 1 and no more than 5 sets in round 3. The toes to bar should take less than 2 minutes/round.

Community Notes: Happy Birthday Bruce!

Daily WOD – Jul 27, 2022

Patty working on some plyometrics!

Workout of the Day

Take 5 sets to build to a heavy single of the following barbell complex:

  • Power clean + hang squat clean + hang squat clean

Then complete 3 rounds NFT of: 

  • 25 medball cleans (20/14#)
  • 25 medball sit ups (20/14#)

Community Notes:  Happy Birthday Carver!

Daily WOD – Jul 26, 2022

Marissa firing through cleans!

Workout of the Day

“Carver”

Complete for time:

  • 7 wall climbs
  • 27 deadlifts (205/125#)
  • 20 pistols (10R/10L)
  • 13 power cleans (205/125#)
  • 7 ring muscle ups
  • 27 wallballs (20/14# to 10/9′)
  • 20 box jumps (24/20″)
  • 13 strict pull ups

WOD NotesThis is Carver’s birthday workout and an annual ICA benchmark! The scale for ring muscle ups will be 2x push ups. The scale for wall climbs will be 3x push ups + 3x hollow rocks. Whatever modifications you choose to make, record them accurately as this one will come around again!

Community Notes:  Happy Birthday Amanda M!

Daily WOD – Jul 25, 2022

Jen getting a powerful pull on the bar!

Workout of the Day

Complete 8 rounds, each for time of:

  • 2 rope climbs
  • 4 power snatches (135/93#)
  • 6 bar-facing burpees

Start a new round every 3 minutes. 

WOD Notes: This is an interval style workout where each round is a sprint! The power snatches will likely be dropped each rep, but touch and go if you can! If you’re newer to power snatches, consider increasing the reps to 6 per round and staying lighter. There will be a cut-off at 2 minutes each round to ensure at least a minute of rest.

Community Notes: Happy birthday Taylor S!

Daily WOD – Jul 24, 2022

Steve moving through his cleans!

Workout of the Day

Skill Work:

  • Take 12 mintues to work strict ring muscle up progressions.

Then Overhead Squat 2-2-2-2-2-2

WOD Notes:  It’s a great day to work on building towards muscle ups! No matter where you are in your journey, we’ll have an option to help your development.

Daily WOD – Jul 23, 2022

Frank catching the bar!

Workout of the Day

  • 400m farmer carry (as heavy as possible, 8 min cap)

Rest 5 minutes

  • 1 mile run (as fast as possible (12 min cap))

WOD Notes: Today we challenge ourselves with a heavy farmer’s carry followed by the main event – It’s a 1 mile time trial day! Come in to polish up your running form and establish a new benchmark for the mile run. Choose a farmer carry weight that will let you complete the 400m with no more than 5 drops.

Community Notes: Happy birthday Joe Malone & Coach Ricky!

Daily WOD – Jul 22, 2022

Kelyn locking out his bench press!

Workout of the Day

Complete AMRAP in 20 minutes of:

  • 12 bench press (50%)
  • 12 box jumps (30/24″)

WOD Notes: This workout is fairly slow and steady. The bench press will need to be broken up at some point (probably early on). Choose a box jump height that is challenging but poses little to no risk of failure.

Community Notes: Happy birthday Karen Smith & Swetha!

Daily WOD – Jul 21, 2022

Note:  The AC is not functioning in the gym and the temp was 85* as we locked up.  Be prepared with some cold water for a sweaty sumo deadlift day!  We’ll update when it is functioning again.

Patty working through her plyo ski hops!

Workout of the Day

Sumo Deadlift 1-1-1-1-1-1-1

Then complete 4 rounds NFT of:

  • 20 banded kneeling KB goblet squats
  • 20 calf raises (unweighted)

WOD Notes: Today we’ll build to a heavy sumo deadlift single. Shoot for the first set to be around 70% of your PR. Only attempt a new PR if the lifts are feeling good and form is staying intact!

Community Notes: Happy birthday Lidia & Quinn!

 

 

Daily WOD – Jul 20, 2022

Mado getting ripped!

Workout of the Day

Complete 4 rounds for time of:

  • 15 strict handstand push ups
  • 50yd walking lunge

WOD Notes: The strict handstand push ups should take less than 2 minutes in the early rounds and never longer than 3 minutes.  If handstand push ups aren’t in your arsenal, consider 2x regular push ups or bottoms up KB presses.

Community Notes: Happy birthday Theresa Nowrey!

Daily WOD – Jul 19, 2022

Kirsten getting her elbows high!

Workout of the Day

Complete 10 rounds for reps of:

  • 30 seconds max calorie row
  • 30 seconds rest
  • 30 seconds max reps back squats (155/103#)
  • 30 seconds rest

WOD Notes:  The squats today should be heavy enough to be slow and methodical but light enough that you can keep moving for the entire 30 seconds. Ideally you should get between 8 and 15 reps per round.

Event Note: Mark your calendars for Sunday, September 11 for our annual 31Heroes WOD & Fundraiser!

Daily WOD – Jul 18, 2022

Quinn using leg gains earned at ICA to navigate with her equine partner, Skye!

Workout of the Day

Shoulder press 10-8-6-4-2-2-2

Then complete 3 rounds NFT of:

  • 20 bent over reverse flies
  • 20 lateral raises
  • 20 front raises 

WOD Notes:  We’ve got a LOT of shoulder presses today! If you are unsuccessful on hitting any of the sets (particularly the 8-6-4), adjust the weights as necessary and move on to the next set. There is no need to repeat.  For the accessory work, 10# plates will feel absurdly heavy.  Most athletes will use, 1, 2.5 or 5# plates.

Community Notes: Happy birthday Joel!

Daily WOD – Jul 16, 2022

Bill hanging out at the top of a pull up!

Workout of the Day

Complete for time:

  • 800m run
  • 40 one-arm DB hang power clean and jerks (50/35#, 20R/20L)
  • 40 abmat sit ups
  • 400m run
  • 40 abmat sit ups
  • 40 one-arm DB hang power clean and jerks (50/35#, 20R/20L)
  • 800m run

Time cap = 24 minutes.

WOD Notes:  You may alternate hands on the DB work as often as you like but each arm must perform equal work. We anticipate most people will switch hands every 5 reps.

Daily WOD – Jul 14, 2022

Paulo locking out a ring dip!

Workout of the Day

Complete 5 rounds for time of:

  • 20 push ups
  • 40 KB deadlift (53/35#)
  • 60 bicycle crunches (30R/30L)

Immediately into 1000/800m row

Time cap to start row = 20 minutes.

WOD Notes:  Choose a push up scale that will let you complete each round of push ups in under 1 minute. The KB deads should be a glute and leg movement. If your back rounds while picking up the KB from the floor, plan on raising the bell on 45 or 25# plates until your midline can remain straight!

Daily WOD – Jul 13, 2022

Byron & Michelle enjoying life on bikes!

Workout of the Day

Complete on a 2 minute clock:

  • 19 thrusters (95/63#)
  • Max bar muscle ups in remaining time.

Rest 2 minutes. Repeat for a total of 5 rounds.

Record the total number of BMU.

WOD Notes:  The goal in this workout is to have at least 30 seconds to play with bar muscle ups each round. If bar muscle ups aren’t in your arsenal yet, jumping bar muscle ups or strict pull ups will work just fine!

Community Notes:  Happy Birthday Tyler Chain!

Daily WOD – Jul 12, 2022

Reed & Kelly enjoying a run together!

Workout of the Day

Snatch Balance 1-1-1-1-1

Then

Hang Squat Snatch 3-3-3-3-3

WOD Notes:  The snatch balance is designed for you to work on your speed under the bar. Plan to go as low as you would on a regular snatch. If you know that is a partial knee bend (not full depth), then hit the same depth on the snatch balance!

Community Notes:  Happy Birthday Jason Sigal!

Daily WOD – Jul 11, 2022

Summer Teens Colt and Kelyn training their pull ups!

Workout of the Day

Complete 8 rounds of:

  • 8 power cleans (155/103#)
  • 24 lateral plyo skier hops (24/20″, 12R/12L)

WOD Notes: Welcome to power clean city! Choose a weight that will let you complete each round of power cleans in 45 to 90 seconds.

Daily WOD – Jul 9, 2022

Workout of the Day

Deadlift 5-5-5-5-5

Then, 3 rounds NFT of:

  • 10R/10L single-arm opposite leg KB/DB Romanian deadlifts
  • 10R/10L plank knee-to elbow (slow)

WOD Notes: Shoot to open with around 60% of your 1 rep max and end around 80%. If you’re newer to deads, plan to stay light and hit 2 to 3 times as many sets to get more consistent with the movement.

 

Daily WOD – Jul 8, 2022

Davin getting under the bar!

Workout of the Day

Complete 3 rounds, each for time, of:

  • 500/400m row
  • 15 front squats (135/93#)
  • 15 toes to bar

Start a new round every 8 minutes.

WOD Notes: Each round of this workout should take less than 5 minutes and should be capped at 6. To make that happen, choose a front squat weight that can be done in 1 or 2 sets. Toes to bar should be in 1 to 4 sets even when fatigued.

Daily WOD – Jul 7, 2022

Rey crushing his back squat!

Workout of the Day

Complete for time:

  • 25 burpee box jump overs (24/20″)
  • 75 double unders
  • 100 wall balls (20/14# to 10/9′)
  • 75 double unders
  • 25 burpee box jump overs

Time cap = 20 minutes

WOD Notes: This workout was modified from one of the last chance qualifiers for this year’s CrossFit Games athletes. Anyone who wants to look up the original workout and take it on is welcome to do so (also a 20 minute time cap)!

Daily WOD – Jul 6, 2022

 

Tom G crushing burpees!

Workout of the Day

Take 30 minutes to build to a heavy 1 rep clean and jerk.

Minutes 1-10: Lift every minute.

Minutes 11-30: Lift every 2 to 3 minutes as desired.

WOD Notes: It’s a great day to get better at weightlifting! Plan on starting around 40 to 50% of your 1 rep max and potentially building to a new PR at the end! If you’re not comfortable with the lift yet, consider hitting a rep or 2 every minute for the full 30 minutes. Either way, you’re going to get a bunch of practice!

Community Notes:  Happy Birthday Jessica!

Daily WOD – Jul 5, 2022

Dom working a back squat!

Workout of the Day

“Diane”

Complete 21-15-9 reps for time of:

  • Deadlifts (225/153#)
  • Handstand push ups

Time cap=12 minutes

WOD Notes:  Diane is one of our annual benchmarks.  Choose a deadlift weight that will take 1 to 3 sets to complete each round.  No matter where you are in your handstand journey, don’t shy away!  We’ll spend a fair amount of time drilling handstands and handstand push up variations in class!

Community Notes:  Happy Birthday Ryan W!

Daily WOD – Jul 4, 2022

Mother daughter handstands!

Workout of the Day

AMRAP in 1776 seconds:

  • 200m grass loop
  • 12 push ups
  • 12 toes to KB
  • 24 KB swings

WOD Notes:  This is an outside class today. Make sure to bring some cold water and either a yoga mat, tower or piece of cardboard to protect you from the pavement!

 

Daily WOD – Jul 3, 2022

Bill locking out a handstand!

Workout of the Day

Bench Press 8×2 (85-90%)

Then for max range of motion (not for time):

  • 30 barbell roll outs

WOD Notes:  The goal today is to hold one weight across all 8 sets. Try to find a load that will be challenging but will allow you to maintain proper mechanics.

Community Notes:  Happy Birthday Cam!

Daily WOD – Jul 2, 2022

Saritha working through DB push presses!

Workout of the Day

“EVA STRONG”

With a partner, complete 5 rounds for time:

  • 24 double unders (both)
  • 19 toes to bar (split)
  • 2 clean and jerks (205/135, split)
  • 400m run (both)

Time cap = 25 minutes

WOD Notes:  This WOD was designed by Shotgun CrossFit in honor of slain Uvalde teacher and avid CrossFitter Eva Mireles. DU are completed by both partners at the same time (do not move on until both partners are done). T2B and C&J are divided between partners.  The run is done together as partners. Significance of the numbers: 5 – May, 24 – Day, 19 – students who lost their lives, 2 – teachers who lost their lives.

Community Notes:  Happy Birthday Julia and Kelyn (both from the teen program)!

Daily WOD – Jul 1, 2022

Megan rocking her DUs!

Workout of the Day

AMRAP in 20 minutes of:

  • 30 second handstand hold
  • 30 second air squat hold
  • 30 second hollow hold
  • 30 second chin-over-bar hold

WOD Notes:  Fight for beautiful positioning today! If the chin over bar hold doesn’t feel good, consider a ring row or bar row hold.  If handstands aren’t happening, a wall walk hold or plank hold would work!

Community Notes:  Happy Birthday Robbie!

Daily WOD – Jun 30, 2022

Zoe working her handstand push ups!

Workout of the Day

Back squat 5-3-3-2-2-2

Then complete NFT:

  • 30 box step ups as high as possible

WOD Notes:  The sets of back squat today should ideally start around 65% and build to ~90% of your 1RM. The step ups today will serve as pistol practice.  Try to use as little momentum as possible as you rise off the floor.

 

Daily WOD – Jun 29, 2022

Christian knocking out some bear sliders!

Workout of the Day

Complete 4 rounds for time:

  • 15 push jerks (135/93#)
  • 3 rope climbs
  • 600m run

Time cap = 24 minutes

WOD Notes:  Choose a rope climb option that will take between 45 and 90 seconds each round. The runs should ideally be ~3 minutes. If they go past 4, consider cutting back to 400m runs.

Daily WOD – Jun 28, 2022

Lynne pumped for her row!

Workout of the Day

Complete max reps in 3 minutes at each of the following stations:

  • Row (cal)
  • Sit ups
  • Burpees

Rest 3 minutes then complete max reps in 2 minutes at each station.  Rest 2 minutes then max reps in 1 minute at each station.

WOD Notes:  Find a steady pace today on the row and burpees. See if you can slightly speed up in each interval!  Record total reps at the end of each round (first round = calories + sit ups + burpees).

Daily WOD – Jun 27, 2022

Shawn G getting ready to press a KB!

Workout of the Day

Thruster 3-3-3-3-3

Then complete NFT

  • 20 chin up pull overs or skin the cats

WOD Notes: Thrusters can come from the rack or the floor today.  If you’re unsure as to whether or not you can do pull overs or skin the cats, come in anyway!  There will be plenty of options to start getting you comfortable with being upside down.

Daily WOD – Jun 26, 2022

T locking out a heavy banded dead!

Workout of the Day

Complete for time:

  • 21 power cleans (135/93#)
  • 42 push ups
  • 15 power cleans (135/93#)
  • 30 push ups
  • 9 power cleans (135/93#)
  • 18 push ups

WOD Notes:  Choose a power clean weight that will allow you to either string together sets of 3 to 5 or hit quick singles.  Ideally the set of 42 push ups should take less than 2 minutes.  If you know you’re a push up champion, feel free to go to 1.5x reps (63/45/27)!

Schedule Note: We’re offering a free community workout at Bridge & Main at 8:30am as part of the borough’s #PXVInsideOut series! Sign up in Wellness Living so we know who to expect. Guests are welcome (and encouraged)!

Daily WOD – Jun 25, 2022

Emily getting into some HSPU!

Workout of the Day

“Kelly”

Complete 5 rounds for time of:

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

Time cap = 35 minutes.

WOD Notes:  This is one of our longer annual benchmarks, usually taking 20 to 30 minutes to complete.  Try to find a pace that allows rounds 1 and 2 to feel “reasonable” and starts getting challenging in the 3 to 4 range.

Community Notes:  Happy Birthday Traci!

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