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*

AMRAP in 15 minutes of the ascending ladder:

• 10 double unders
• 1 bear complex (95/65#)
• 20 double unders
• 2 bear complexes (95/65#)
• 30 double unders
• 3 bear complexes (95/65#)
• …

Continue adding reps until the 15 minutes is up.

WOD Notes:  A bear complex consists of a power clean, front squat, push press, back squat, push press.  You may not rest at any time in the middle of a complex but you may put the bar down between complexes.  Anyone who can’t safely place the bar on their back can complete 2 thrusters or use DBs instead.

On a 12 minute clock, complete 10-8-6-4-2 reps for time of:

• Thruster (135/95#, NTE 70% 1RM)
• Strict pull up

At the 12 minute mark, complete 10-8-6-4-2 reps for time of:

• Power clean (135/95#)
• Ring dip

WOD Notes: There is a 10 minute cap on the first half of the workout, to ensure at least 2 minutes of rest. The thrusters should be HEAVY, but you should be able to complete each round in 1-3 sets (i.e., 4-3-3 for the set of 10). Athletes who can’t press a barbell overhead can sub dumbbell thrusters or heavy front squats.

Complete for time:

• 75 wallballs (20/14# to 10/9′)
• 800m run
• 50 wallballs (20/14#  to 10/9′)
• 400m run
• 25 wallballs (20/14# to 10/9′)
• 200m run

Community Notes:  Happy Birthday Linda!

Box Squat 6×2 (85% 1RM)

Then

Alternating tabata of:

• Russian twists (25/15#)
• Plank hold

Join us from 4:30-7:30pm for Open Gym. You can work on anything you’d like, including making up a workout you missed from the past week, or trying this week’s Olympic programming:

OLY WOD

1. Split Jerk – build to a heavy single
2. Clean deadlift + clean (2+1) 2@70%, 2@80%, 2@90% 1RM clean
3. Complete 15-10-5 reps for time of: clusters (135/95#), strict pull ups, box jumps (32/24″)

Schedule Notes: Check the blog comments to see what Coach Kehl has in store for his final Endurance WOD!

Community Notes: Happy birthday Alex W!

“The Chief”

Max rounds in 3 minutes of:

• 3 power cleans (135/95#)
• 6 push ups
• 9 squats

Rest 1 minute and repeat for a total of 5 rounds.  We will record total rounds completed.

WOD Notes:  Compare to 170313.

Community Notes:  Happy Birthday to John and Chris S!

Snatch 1-1-1-1-1-1

Then

• 3×3 snatch pulls (100% 1RM snatch)
• 3×10 behind the neck presses (light)

Membership Waitlist: Our ICA community continues to grow, and we are thrilled to welcome so many new athletes! However, our most popular class times are occasionally filling to capacity, so we have decided to re-institute a waitlist for membership at ICA. If you have friends or family who want in, they should still contact us! We’ll accept new athletes who are interested in the less-busy class times (i.e., 6pm and 7pm). Those who want the peak class times will be temporarily placed on a waitlist while we wait for natural attrition.

Complete for time:

• 1600m run
• 1600m row
• 16 muscle ups

WOD Notes:  The scale for muscle ups will be 1 or 2x strict pull ups.  In large classes, some athletes will row first and then run. There will be a 25 minute cap on this workout.

Community Notes:  Happy Birthday to Zane and Coach Dave!

Sumo Deadlift 3-3-3-3-3

Then

Atlas stone shouldering practice.

Community Note:  We’re celebrating the arrival of spring with a bonfire and backyard hang out at our house tonight (Saturday). If you don’t already have evening plans, feel free to join us! We’ll have light snacks; feel free to BYO grillables and adult beverages (except the 40+ of you doing the nutrition challenge… no beer for you!) Stop by anytime after 5:00pm. Text or email if you need our address.

Complete for time:

• 50/35 cal row
• 30 deadlifts (185/115#)
• 20 front squats (185/115#)
• 10 shoulder to overhead (185/115#)
• 50 burpees

WOD Notes:  It should take you 2 to 3 sets to get through the 20 front squats so plan your weight accordingly!  If you do not feel comfortable with the push jerks you can either drop weight and go to a push press or use DBs.

“Angie”

Complete for time in order:

• 100 pull ups
• 100 push ups
• 100 sit ups
• 100 squats

WOD Notes:  There will be a 6 minute time cap on the pull up portion of this workout and the push ups should be done by the 15 minute mark.  Strict or banded pull ups should be modified to 50 reps.  Compare to 150407.

Schedule Notes:  Yoga on Sunday, April 21 (Easter) has been moved to Saturday, April 20 at 10:30 am.  On the 21 there will be a 9  am class only.  If it fills, we will add a 10 am!

Partner Interval

Complete 7 rounds each of:

• 17 wallballs (20/14# to 10/9′)
• 37 double unders
• 7 hang power cleans (155/105#)

WOD Notes:  In this workout, partner 1 will complete a full round of the workout while partner 2 rests, then switch.

Nutrition Challenge:  Day 1 in the books with 29 to go!  We got some really good questions today – keep them coming.  The first few days are the hardest but it will be worth it.

Community Notes:  Happy Birthday John C!

Bench Press 1-1-1-1-1-1

Then

3 rounds NFT:

• 10R/10L DB rows on bench
• 1 minute ring plank hold

With a 25/15# plate, complete 3 rds for time of:

• 400m run
  
• 75 Russian Twists
  
• 50 overhead reverse lunges
• 25 burpees over the plate
  

WOD Notes: You’ll carry the plate on the run, too! There will be a 30 minute time cap.

Schedule Notes:  Going forward, Saturday morning Oly and Open gym are going to be cancelled.  In their place, the 7:30 am will now be a full size class!  The Oly programming will now go up with the open gym post on Thursdays and can be completed then.  We apologize for any inconvenience!

Complete:

• 400m sled drag {weight on sled =.25x(bodyweight+max deadlift)}

Then

• 100 KB snatches (50R/50L) (5 minute cap)

Then

• In 8 minutes complete 1000/800m row followed by max muscle ups (or strict pull ups)

WOD Notes:  The second portion (KB snatches) is actually a test for some KB certifications.  You can check the list of rules and standards HERE if you’re interested.  Each station will be allotted approximately 12 minutes.  In the case of the snatch test, you’ll have plenty of rest afterward.  After sled drag, there will be less down time.

Community Notes: Happy Birthday DE!

Come in between 4:30 and 7:30 for open gym.  You can work on anything you like including a workout from the last week:

1. “19.5” 33-27-21-15-9 reps for time of thrusters and c2b pull ups
2. Hang power clean 5-5-5-5-5 then 3x 5 box jumps, 50 bicycles
3. Every 4 minutes for 6 rounds complete: 20/15 cal row, 10 burpees, 5 deadlifts (70% 1RM)
4. 15 minute death by box jumps (24/20″), DB snatches (50/35#)
5. “Hollyman” – 30 rounds for time of 5 wallballs (20/14# to 10/9′), 3 HSPU, 1 power clean (225/145#)
6. Run 1 mile then back squat 3-3-3-3-3

Community Notes:  Happy Birthday Nicole!

CFE Notes:  Check the blog tonight to see what Coach Kehl has in store for CrossFit Endurance.

Run 1 mile NFT

Then

Back Squat 3-3-3-3-3

WOD Notes: Compare to 181113.

“Hollyman”

Complete 30 rounds for time of:

• 5 wallballs (20/14# to 10/9′)
• 3 handstand push ups
• 1 power clean (225/145# NTE 90% 1RM)
  

WOD Notes:  There will be a 30 minute time cap on this workout.

15 minute death by:

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

WOD Notes: The “death by” rep scheme means you complete 1 rep of each movement in minute 1,  2 reps in minute 2, etc. After completing the specified reps, rest until the start of the next minute. “Death by” WODs start out slow but escalate quickly! All athletes will work for 15 minutes. When/if you hit a minute when you can’t complete the required number of reps, continue on as an AMRAP. Score will be total number of reps completed.

Community Notes; Happy birthday Erin!

Every 4 minutes for 6 rounds complete:

• 20/15 cal row
• 10 burpees
• 5 deadlifts (70% 1RM)

WOD Notes:  Ideally you should have about 2 minutes of rest after each round in this workout.  Make sure you get at least 1 minute.  You can either cap yourself at 3 minutes or shorten one of the sets (but not burpees).

Hang Power Clean 5-5-5-5-5

Then

3 rounds NFT:

• 5 high box jumps
• 50 bicycles

WOD Notes: Compare HPC to 160328.

Pizza Helen Notes: Doors open at 3:45pm for our annual Pizza Helen! This social event is free for all members, and guaranteed to be a good time! Some details/logistics:

• The workout Helen is 3 rounds of a 400m run, 21 KB swings, and 12 pull ups. For Pizza Helen, you eat a slice of pizza before each round! (Anyone whose hands are beat up from Open 19.5 can sub 30 air squats for the KBS and 12 burpees for the pull ups.)
• Tomorrow’s event is celebrating the end of the 2019 Open, and it’s also our annual St. Paddy’s day tradition, so wear your Kelly Green and get ready to listen some some Irish tunes!
• In true Irish spirit, athletes are invited to BYO adult beverages to drink before, after, or during the workout. It’s not unheard of to substitute an adult beverage for the slice of pizza each round… or drink it in addition!
• We’ll provide the pizza. Right now only 15 people are signed up… but we know more are coming! Please sign up by 10:00am at the latest so we can be sure to order enough pizza!
• You’re welcome to bring snacks/dessert to share. Guests are welcome too, but we need to know in advance.

OLY WOD

• Clean Pull 5×2 (110% 1RM clean)
• Power Clean 1-1-1-1-1
•  Snatch pull + snatch (2+1) 5×1 @ 70%
• 5 rounds for time of: 5 DB hang cleans (70/50#), 10 burpees

“Diane”

21-15-9 reps for time of:

• deadlifts (225/155#)
• handstand push ups

WOD Notes: The scale for handstand push ups will be 2 or 3x regular push ups (or 1 or 2x ring dips). If the high rep deadlifts are concerning to you, we can scale them to 3x KB swings or 2x cal row. Compare to 180905.

AMRAP in 15 minutes of:

• 10 cleans (135/95#)
• 50 double unders
• 2 rope climbs

Open Note:  The final week of the Open is upon us!  Our Friday Night Lights headliner heat will feature ICA’s top men and women, ages 18-54, based on the first 4 weeks of competition. (Click to view the men’s and women’s ICA leaderboards).  Come on out to cheer on Nikki, Jenn, Erin, John, Dave, Dan E., Steve M., and Rocco!

Pizza Helen Note: This Saturday, March 23, we’ll celebrate the end of the Open with our annual Pizza Helen event, starting at 4:00pm. Sign up in Wellness Living by Thursday night so we can be sure to order enough pizza for everyone! For those new to ICA, Pizza Helen is a social event loosely disguised as a workout. It’s the benchmark WOD “Helen” but before each round you eat a slice of pizza! We supply the pizza, you can BYO adult beverages or any snacks you’d like to share.

3×15 bamboo OHS

Then

Overhead Squat 1-1-1-1-1 (5 second pause at the bottom)

WOD Notes:  For anyone who doesn’t do overhead squats, you can work the technique and stability on the bamboo OHS and then switch to a 3 second pause front squat for the heavy lift.

Complete 4 rounds for time of:

• 800m run
• 30 KB swings (70/53#)
• 30 wallballs (20/14# to 10/9′)

WOD Notes:  There will be a hard cap of 35 minutes.

Website Notes:  If you have our site bookmarked on your phone or computer and are having trouble accessing the page, try updating your bookmark to start with https instead of http (https://iron-cross-athletics.com/blog).  Let us know if you’re still having trouble!

OLY WOD

• 3 position snatch (high hang, above knee, full snatch) build to a heavy single
• hang clean 1-1-1-1-1
• 8-6-4-2 banded push ups
• 10-8-6-4-2 supinated DB hang muscle clean (each hand)
• 5×40 yd banded partner run

Row the following distances, each for time:

• 1500m
• 1000m
• 500m

Rest between attempts.

WOD Notes:  For timing purposes, 2 athletes will share a rower and while one rows the other will rest.  You’ll get 4ish minutes of rest between efforts.  Compare 1000m to 180124. Compare 500m to 171216.

Schedule Notes: This Sunday marks our 1-year anniversary of Yoga at ICA! To celebrate, we’re hosting a breakfast / social gathering from 10:30-11:15am.  We’ll have coffee, juice, fruit, and Wegmans breakfast pizza. (Yum!) To accomodate the party, Football classes will take place 30 minutes earlier than usual, at 8:30 & 9:30am. Come hang out, eat, and stay for Yoga! (Please register for Yoga in Wellness Living so we have an approximate head count.) Hope to see you there!

Community Notes:  Happy Birthday Catherine!

Push Press 2-2-2-2-2

Then

5 rounds NFT:

• 10 yd bear sliders
  
• 10 yd walrus sliders

WOD Notes:  Compare to 140627. Anyone who can’t complete the walrus sliders can sub a 30 second plank hold.

Open Notes: This week’s Headliner Heat will feature some of ICA’s 50+ Masters showing all you young guns how it’s done! Get ready to cheer on Todd and Jess Vollmer, Sikora, Nikki K, Erik, Sigal, Moira, Jeff, and Betsy!

Schedule Notes: This Sunday marks our 1-year anniversary of Yoga at ICA! To celebrate, we’re hosting a breakfast / social gathering from 10:30-11:15am.  We’ll have coffee, juice, fruit, and Wegmans breakfast pizza. (Yum!) To accomodate the party, Football classes will take place 30 minutes earlier than usual, at 8:30 & 9:30am. Come hang out, eat, and stay for Yoga! (Please register for Yoga in Wellness Living so we have an approximate head count.) Hope to see you there!

Complete 4 rounds for time of:

• 5* muscle ups
• 10 front squats (145/100#)
• 400m run

* Muscle ups must be consecutive with a max of 5.

WOD Notes:  This should be a fast workout!  Choose a front squat weight that can be done unbroken.

Reminder:  Kettlebell Kitchen will be in house for our evening classes. Our account rep, Benni, will have food samples and information, and is happy answer any questions you have. From now until Tuesday at MIDNIGHT (11:59pm EST) use the FLASH discount code: Benni30 to receive 30% OFF your first 2 weeks for any MEAL PLAN! If you prefer to order a la carte, first time customers can use the code Ironcross at checkout and receive $25 OFF your first 2 orders of $50 or more.

Deadlift 10-8-6-4-2

Then

5×10 bent over row (~35% 2RM deadlift)

WOD Notes:  Similar to the back squat earlier in the week, plan on starting your set of 10 at around 60% of your 1RM and then shoot for close to 90% on the set of 2.

Schedule Notes: Kettlebell Kitchen will be in house for our evening classes Monday night (3/11). Our account rep, Benni, will have food samples and information, and can answer any questions about nutrition and meal prep. From now until Tuesday night at MIDNIGHT (11:59pm EST) use the FLASH discount code: Benni30 to receive 30% OFF your first 2 weeks for any MEAL PLAN! If you prefer to order a la carte, first time customers can use the code Ironcross at checkout and receive $25 OFF your first 2 orders of $50 or more.

OLY WOD

1. Pause clean + pause split jerk (2 second pause in catch of clean and catch of jerk, build to a heavy single)
2. High hang snatch 3×3@ 50%, 2×3@60%, 1×3@ 70% 1RM snatch
3. AMRAP in 9 minutes of: 2 complexes (185/115#), 8 pull ups.  A complex consists of a power clean, hang power clean, hang clean, push jerk.

AMRAP in 17 minutes of:

• 20 push ups
• 20 box jumps (24/20″)
• 20 wallballs (20/14# to 10/9′)

Complete 21-15-9 reps for time of:

• Dumbbell snatches (70/50#)
• Strict pull ups

Community Notes:  Happy Birthday Pete P!

Open Notes: This week’s Headliner Heat will feature some of our ICA Rookies! Come on out and make some noise for Craig H, Jason, Dan T, Katy, Shawn, Kelly G, and a couple other athletes awaiting confirmation!

Snow Note: Classes are on!

Missy and Kelly G working through push ups!

Back Squat 10-8-6-4-2

Then

50R/50L KB oblique crunches

WOD Notes:  The intent on this rep scheme is to build from approximately 60% 1RM on the set of 10 to around 90% on the set of 2.  No failing reps!

Snow Note 2: FYI – Phoenixville has declared a snow emergency through 12:00 noon on Monday, and Bridge Street is a snow emergency route. This means you’re not supposed to drive on it unless your vehicle is equipped with snow tires or chains.

Snow Note: A snowy mix is expected tonight. We will post on the blog by 6:15am if there are any changes to our morning schedule.

Complete for time, in any order:

• 10 rope climbs
• 100 KB snatch (53/35#)
• 100 burpees
• 100 calorie row

WOD Notes: Break up the reps any way you want, just get the work done! KB snatches do not need to return to the floor each rep. See a movement demo HERE.

Parking Notes: A business in our complex is holding an auction tomorrow at 9:00am, so we expect the parking lot to be full. Look for parking along Jefferson Street, on the North side of the building, or across Bridge Street at the Oakwood Apartments (map HERE).

Open Notes:

1. Registered athletes who need to complete Open 19.2 are welcome to do so during Open gym (starting as early as 7:00am). BYO judge/counter.
2. Congrats to John for the highest Rx score and Erik on the highest scaled score so far!
3. In the Headliner heat, 2 parents (Vince and Ceil) and 2 kids (Alex and Kyle) won their respective family battles, and the parents won the overall point totals! Thanks to all participants for putting forth 100% and making this a fun event.

AMRAP in 6 minutes of:

• 35 double unders
• 10 C2B pull ups

Rest 1 minute.

AMRAP in 6 minutes of:

• 35 double unders
• 5 strict HSPU

Rest 1 minute.

AMRAP in 6 minutes of:

• 35 double unders
• 10 toes to bar

Front Squat 3-3-3-3-3

Then

3x10R/10L weighted step ups

WOD Notes:  Compare to 180824.

Open Announcement: This week’s Headliner heat will take place on Friday at 5:30pm. It’s another family battle, this time parents versus kids! Come on out to cheer on Sarah & Luke, Sofia, Kyle, and Alex… or their parents Vince. Ceil, Steve and Tina!

Community Note: Heather is organizing a ladies brunch for this Sunday at 11am in Pottstown. If you missed the FB invite, hit her up at heathermorgan427@gmail.com for details!

Community Note 2: Happy birthday Becky!

“Isabel”

Complete for time:

• 30 snatches (135/95#)

WOD Notes: This is a benchmark workout, so bring your A game! You can power snatch or squat snatch for Rx. Anyone who can’t safely snatch can sub cleans or C&J. The weight you choose today should be significantly heavier than your “Randy” weight from 181214.  Compare to 180226.

Event Notes: Mark your calendars for Saturday March 23rd – we’ll be celebrating the end of the Open with Pizza Helen! Exact details TBA, but it will likely start around 3-4pm. For those new to ICA, Pizza Helen is a social event loosely disguised as a workout. It’s the benchmark WOD “Helen” but before each round you eat a slice of pizza! We supply the pizza, you can BYO adult beverages or any snacks you’d like to share. .

Nutrition Notes: Early heads up that we’re planning a 4-week nutrition shape up for the month of April. This isn’t a formal challenge where we set rules and pick winners… this is an opportunity to define your own goals and commit to a month of clean eating with support and camaraderie from your ICA fitfam!

Bench Press 5-5-5-5-5

Complete 10 ring dips after each set.

Community Notes:  Happy Birthday Craig!

OLY WOD:

1. Snatch balance 5×1 (75% 1RM snatch)
2. Snatch 1-1-1-1-1
3. Snatch pull from 4″ deficit 6×1 (110% 1RM snatch)
4. 10-8-6-4-2 reps for time of: power clean and jerks (145/165/185/205/225).  Complete 8 burpees and 8 pull ups before each set.

Come in between 4:30 and 7:30 for open gym.  You can work on anything you like including a workout from the last week:

1. Thruster 3-3-3-3-3 then 10 front levers NFT
2. Valentine’s Partner WOD
3. AMRAP in 12 minutes of: 5 push presses (135/95#), 15 Russian twists (25/15#), 25 double unders
4. Sumo Deadlift 5×5 (75%) then 40-30-20-10 reps of butterfly abmat sit ups and toe touches
5. “Jackie” complete for time 1000m row, 50 thrusters (45/35#), 30 pull ups
6. Complete 4 rounds for max reps of 45s on, 15s off of shuttle runs, toes to DB, lateral plyo skier hops, push ups

Open Notes: The first workout of the 2019 Open will be announced Thursday at 8pm at games.crossfit.com! Whatever workout is announced will be our Daily WOD for Friday. You can check out the Games website or any of their social media feeds to see a live stream of affiliates from around the world performing “19.1.” If you’re still on the fence, the deadline to register for the Open is Monday, February 25 at 8pm (which is also when 19.1 scores must be submitted by)!

CF Endurance Workout:

“My Pet Rock” (25 min cap)

Complete in any order:

• 100 cal row
• 100 walking lunges with KB (53/35#, 50R/L)
• 100 Russian twists with KB (53/35#, 50R/50L)
• 100 KB swings (53/35#)
• 100 KB squats (53/35#)
• 100 KB high pulls (53/35#)

Weather Update: ICA is closed for the remainder of the day. All afternoon classes are cancelled! Try this at-home version of today’s WOD: 4 rds of 45 seconds on, 15 seconds off of: high knees, tuck ups, lateral ski hops, push ups. (Get the kids in on it, too!)

Complete 4 rounds for max reps of 45 seconds on, 15 seconds off at each of the following stations:

• Shuttle run
• Toes to dumbbell
  
• Lateral plyo skier hops (20/16″)
  
• Push ups

WOD Notes:  In this workout, you rotate to a new station each minute.  We will record total reps completed (or a smiley for those who want to move fast and not count)!

“Jackie”

Complete for time:

• 1000m row
• 50 thrusters (45/35#)
• 30 pull ups

WOD Notes:  Compare to 180221.

Community Notes: Happy Birthday Smith!

Sumo Deadlift 5×5 (75%)

Then

40-30-20-10 reps NFT of:

• Butterfly abmat sit ups
• Bicycles

Open Notes: This Thursday (2/21) the CrossFit Games will announce 19.1 – the first WOD of the 2019 Open! For anyone who missed our earlier post, link back HERE to learn what the Open is all about. ICA members will get to perform the WOD in all morning classes (5:15am, 6:15am, 9:30am) or during Friday Night Lights from 4pm-7pm. Anyone who wants to track their performance and compare their results to athletes around the world, be sure to register for the Open at games.crossfit.com. It’s only $20 and it’s well worth it for the added motivation and camaraderie! You can see a list of all ICA athletes who have registered on our custom leaderboard: HERE.

Each week of the Open we’ll have a “Headliner Heat,” around 6pm, where we’ll showcase some of our athletes going head-to-head in an all out battle for nothing but pride! Week 1 will be a husbands vs. wives showdown, with 5 couples competing: Nik & John, KTS & Sillup, Daria & Andrew, Erin & Boelker, and Karen & Smith. No matter when you’re completing the workout on Friday, show up at 6pm to support and cheer for our headliner athletes!

Valentine’s Day Partner WOD

In teams of 2 complete:

• 50 kettlebell swings (53/35#)
• 50 sit ups
• 50L/50R walking lunge
• 50 box jumps (24/20″)
• 50 push ups
• 50 wall balls (20/14# to 10/9′)
• 50 pull ups
• 50 burpees

WOD Notes:  ICA athletes are invited to bring a friend, family member, co-worker, etc to partner with you for today’s WOD. One person works at a time. Partners do NOT have to split the work evenly (but each partner should complete at least 10 reps of each movement.) There will be plenty of scaling options so come on out and have fun! Compare to 170218.

Reminder:  Anyone bringing a guest tomorrow show have them fill out a waiver by registering in Wellness Living HERE.  Additionally, Oly and Open gym are cancelled for tomorrow morning to accommodate the Valentine’s WOD.

Community Notes:  Happy Belated Birthday to Tiff!

Thruster 3-3-3-3-3

Then

10 Front levers NFT

WOD Notes:  Compare to 160506.

Saturday Reminder: Classes are almost full for Saturday. If you have a partner picked out in advance, please ensure only ONE of you signs up. If classes completely fill we may add a small 10:30 or add a few more spots to the existing classes. It’s our goal for no one to get locked out!

Happy Valentine’s Day ICA! What better way to spend your evening than hitting up Open Gym from 4:30 to 7:30pm.  You can work on anything you’d like including a workout from the last week:

1. AMRAP in 12 minutes: 1 bar MU, 1 deadlifts, 10 DU then 2/2/20, 3/3/30 and so on until time expires.
2. Box Squat 5×3 (80-85%) then Complete NFT 25 high box jumps, 3 minute plank hold.
3. Complete 5 rounds for max reps 20s on, 40s off of hang power cleans (135/95#), weighted pull ups, burpees
4. With a partner complete 12 rounds of 8L/8R DB thrusters (50/35#), 8m OH walking lunges, 10 T2B, 8m OH walking lunges
5. EMOM for 20 minutes of the complex: power clean + hang power clean + hang clean
6. On a 10 minute clock complete 40/30 cal row, 30 bar-over burpees, 30 OHS (115/75#), max muscle ups

CF Endurance Reminder:  Check the comments for Coach Kehl’s CFE WOD, then join us at 5:30am to get it done!

Community Notes:  Happy Birthday Jeff!

On a 10 minute clock, complete:

• 40/30 cal row
• 30 bar over burpees
• 30 overhead squats (115/75#)
• Max muscle ups in remaining time

Community Notes:  Happy Birthday Jen C!

Weather Notes: Roads look good and classes are on!  Be sure to sign up for class and you’ll receive any updates if conditions change.

EMOM for 20 minutes of the complex:

• Power clean + hang power clean + hang clean

WOD Notes:  EMOM means every minute on the minute you’ll perform 1 rep of the above complex. The goal is to gradually increase the weight over the 20 minute clock.  This style of training will get your heart rate up but will also help you hone in your Oly technique!

Community Notes:  Happy Birthday Vollmer!

Winter weather is on the way. If we need to cancel morning classes we’ll post here by 4:45am.

With a partner, complete 12 rounds for time of:

• 8L/8R dumbbell thruster (50/35#)
• 8 meter overhead walking lunge – Left arm (50/35#)
• 10 toes to bar
• 8 meter overhead walking lunge – Right arm (50/35#)

WOD Notes: This is a partner interval workout, where Parter A completes a full round, then Partner B completes a full round. Pick a dumbbell weight that allows you to move fast!

Community Notes: Next Saturday is our Valentine’s Day partner WOD. Bring a friend for free to our 7:30, 8:30, or 9:30am class! Please have your guest fill out a waiver in advance: HERE. If you and your partner are both ICA members, only one of you needs to sign up, to save space for other members. If you don’t have a partner we’ll pair you off when you get in!

Box Squat Squat 5×3 (80-85% 1RM)

Then

Complete NFT:

• 25 high box jumps
• 3 minute plank hold

WOD Notes:  Make the back squats pretty!  There should be no risk of failure on box squats.  Get to a heavy but good looking weight and stay for 5 sets.

OLY WOD:

1. EMOM for 20 minutes of the complex: Clean + Hang Clean + Split Jerk (1+1+1).  Increase gradually (not every minute) over the 20 minute span.  Start around 50% 1RM clean and jerk.
2. Deficit Snatch Pulls 5×2 (100% 1RM snatch, stand on 25# plate)
3. Complete for time:

• 30 alternating single arm DB power clean and jerks (70/50#)
• 30 cal row
• 30 alternating single arm DB power snatches (70/50#)

AMRAP in 12 minutes of an ascending ladder of:

• 1 bar muscle up
• 1 deadlift (275/185#)
• 10 double unders
• 2 bar muscle ups
• 2 deadlifts
• 20 double unders
• 3 bar muscle ups
• 3 deadlifts
• 30 double unders

Continue adding reps each round until time expires. Score will be recorded as full rounds + extra reps.

WOD Notes: The preferred sub for BMU is 2x chest-to-bar pull ups. The deadlift weight should not exceed 70% of your 1 rep max.

Community Notes: Happy birthday Chase!

Come in between 4:30 and 7:30 pm for open gym.  You can work on anything you like including a workout fro the last week:

1. AMRAP in 13 minutes of: 5 HSPU, 15 wallballs (20/14# to 10/9′)
2. Deadlift 5-5-5-5-5 then row 20/15 cal after each set.
3. Complete 3 rounds for max reps of 90 seconds row, 90 seconds rest, 90 seconds power clean and jerk (115/75#), 90 seconds rest.
4. Complete 21-15-9 reps for time of: cleans (135/95#), 1/3 rope climbs
5. Complete 40-30-20-10 reps for time of: KB swings (53/35#), 400m run before each round.
6. Split Jerk 1-1-1-1-1 then 100 yds OH carry.

Reminder:  Check the comments tonight for Coach Kehl’s CFE workout and come in at 5:30 am to try it out!

Community Notes:  Happy Birthday Daria!

Split Jerk 1-1-1-1-1

Then

100 yd KB or DB Overhead Carry

WOD Notes:  For anyone that doesn’t feel stable throwing weight overhead, the sub for the split jerk will be either push presses or KB overhead presses.  The overhead carry will be both arms at the same time.  Compare split jerk to 180319.

Community Notes:  Happy Birthday Sillup!

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

• KB swings (53/35#)

Run 400m before each round.

WOD Notes:  Anyone performing Russian swings can either go heavier or increase the rep scheme to 60-45-30-15.

Community Notes:  Happy Birthday Jenn!

Complete for time:

• 21 Cleans (135/95#)
• 7 Rope climbs
• 15 cleans (135/95#)
• 5 Rope climbs
• 9 Cleans (135/95#)
• 3 Rope climbs

Deadlift 5-5-5-5-5

Row 20/15 cal after each set of deadlifts.

WOD Notes:  Compare to 180213.

OLY WOD:

1. Snatch 1-1-1
2. Clean and Jerk 1-1-1
3. For time: 30 power snatches, 30 burpees, 30 power clean and jerks (115/75#)

Community Notes:  Happy Birthday Bob B and Ian!

AMRAP in 13 minutes of:

• 5 handstand push ups
• 15 wall balls (20/14# to 10/9′)

WOD Notes: If HSPU aren’t in your arsenal, modify to 5-10 DB presses, 5-10 regular push ups, or 1-2 wall climbs/round. Make sure you keep moving; don’t get stuck at HSPU for more than a minute on any given round.

Back Squat 10-10-10

Then

50 pistols (not for time)

WOD Notes: In theory, your 10RM should be around 75% of your 1RM. Make your first attempt at 55-60% of your 1RM. Compare to 160829.

Community Notes: Happy birthday KtN!

Complete 6 rounds for time of:

• 60 Double unders
• 10 Toes to bar
• 5 Thrusters (155/105#)

WOD Notes:  The goal in this workout is to choose an appropriate scale such that you won’t take more than a minute on any single movement.  The sub for thrusters will be heavy DB thrusters or front squats. There will be a strict 20 minute cap!

With a partner complete 2 rounds for time of:

• 100 wall balls (20/14# to 10/9′)
• 30 power cleans (145/100#)

While one partner is doing wall balls, the other must hold the bar in a front rack position.  While one partner cleans, the other must hold a deadhang from the pull up bar.  You may switch who holds and who moves as often as you like.

WOD Notes: If you are unable to hold a barbell in front rack position, hold a set of heavy KBs or DBs in the rack position instead. If you are unable to hang on a pull up bar for at least 20 seconds, consider a ring row hang instead.

Community Notes: Good luck to Boelker, Dan E, Erin, and friend-of-ICA Jen Lefkof as they compete in the Master’s Arctic Blast at the Fuge tomorrow! If anyone is interested in spectating, the workouts start at 8:00AM and end around 4:00PM, with an after party at Stickman Brews in Royersford at 5:00PM. Check the blog comments for additional details!

OLY WOD

1. Hang Snatch+OHS+Snatch – Build to a heavy single
2. Clean Pull 5×2 (100% 1RM clean)
3. 3×10 DB bench, 3×10 DB row
4. EMOM for 10 minutes of: 10 wallballs, 5 unbroken power cleans (50% 1RM)

Push Press 5-5-5-5-5

Then

In order, not for time, accumulate:

• 1 minute hollow hold
• 1 minute handstand walk
• 1 minute superman hold
• 1 minute handstand walk

“The Baseline”

• 500m row
• 40 squats
• 30 sit ups
• 20 push ups
• 10 pull ups

Rest 3 to 5 minutes and repeat for a total of 3 rounds.

WOD Notes: In this workout, intensity is everything. Go hard out of the gates! Newer athletes may opt to do 2 rounds instead of 3.  Compare to 180102.

Turkish get up 1-1-1-1-1

Then

Overhead Squat 1-1-1-1-1

WOD Notes:  If you don’t feel comfortable with the OHS, go for a front squat 1RM.  Anyone working toward OHS can practice with an empty bar or bamboo between heavy sets.  Compare to 180228.

Community Notes:  Happy Birthday Bob K!

On a 24 minute clock complete:

• 30 seconds row (for calories)
• 30 seconds rest
• 30 seconds deadlift (205/135#, NTE 50%)
• 30 seconds rest
• 30 seconds single-arm DB push press (50/35#)
• 30 seconds rest

WOD Notes: Score will be total reps completed. If you are feeling the deadlifts from the power meet, consider scaling to as low as 35% of your 1RM. For the push presses, Rx requires using 1 arm for an entire round, then using your alternate arm for the next round.

Community Notes: If you’re off for MLK day and have young kids at home, join us for a play session from 8:30-9:30am! Feel free to bring bikes, scooters, etc, or just come tumble on our mats and get out extra energy on this extra cold day! If you stay for the 9:30 class, Nik will be in the back room to keep an eye on everyone.

Community Note 2: Happy birthday Tina!!!!