Workout of the Day

Complete 3 rounds for time of:

• 400m run
• 30 dumbbell snatches (50/35#)
• 15 chest-to-bar pull-ups

Time cap: 20 minutes

WOD Notes: Nothing heavy, fancy or long… just a fun little burner to brighten up your Thursday!

Workout of the Day

Deficit Deadlift (2-4″) 3-3-3-3-3-3

Then alternating EMOM for 10 minutes:

• 10 good mornings (35% 3RM deadlift)
• 10 step-back lunges (35% 3RM deadlift)

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! If you know your 1RM deadlift, start around 60-65% and work up to a heavy 3… depending on the person it may be in the 80-90% range.

Community Notes: Happy Birthday Coach Steve!

Workout of the Day

On a 15 minute clock, complete:

• 120/90 cal row (or bike)

In remaining time, complete an ascending ladder of:

• 1 wall walk
• 4 thrusters (95/63#)

WOD Notes: The opening row (or bike) should take somewhere in the 5-8 minute range. Aim for 4-5 steps per wall walk; if it takes you more than this, go for partial wall walks (i.e., 4 steps). Other modifications include stepping up the wall and holding in place, or inchworms. For the thrusters, pick a weight where you can complete 15 reps unbroken when fresh… in the workout try to get through the set of 8 or even 12 unbroken!

Workout of the Day

Complete for time:

• 800m run
• 60 walking lunge steps
• 40 toes-to-bar
• 20 power cleans (155/103#)
• 40 pull-ups
• 60 Russian twists (25/15#, L+R=1)
• 800m run

Time cap: 25 minutes

WOD Notes: Everyone loves a chipper! Chippers have big sets but only 1 round. It’s important to pick modifications that allow you to keep moving!  To finish under the time cap, aim for sub-5 minutes on the 800m run and sub-3 for each of the indoor movements.

Workout of the Day

Bench Press 5-5-5-5-5

Then 3 rounds not for time of:

• 20s push-up hold
• 40s plank hold
• 20s hanging L-sit hold
• 40s bar hang

WOD Notes: The main event today is a heavy 5 rep bench press. If you know your 1RM, start around 70% and aim for ~85%. The cash out includes 4 different static holds totalling 6 minutes of work. It’s important to stay tight through the shoulders and core on each of these holds! Extra challenge: Go straight from the push-up hold into the plank, and from the hanging L-sit into the bar hang.

Community Notes: Happy birthday Dan McG!

Workout of the Day

Complete five 3-minute rounds of:

• 50 double-unders
• 20 kettlebell hang snatch (53/35#, 10R/10L)
• Max burpees

Rest 2 minutes between rounds. Score is the total number of burpees completed.

WOD Notes: The sub for double-unders is 2x single-unders. For the KB snatch, alternate hands as desired. If you’re not comfortable with the KB snatch technique, sub 30 one-arm KB swings.

Workout of the Day

Complete 21-18-15-12-9-6-3 reps for time of:

• Front squat (95/63#)
• Push-ups

Time cap: 15 minutes

WOD Notes: If push-ups are your jam, you can Rx+ by adding band resistance! If they’re not, pick a version of the push-up that lets you maintain good technique throughout, such as using band assistance or elevating them on the rig. No matter what version you choose, keep a hollow body position and go for full range of motion every rep! If you finish very quickly, you can add rounds of 6 & 6 until the last person finishes.

Workout of the Day

Push Jerk 3-3-3-3-3-3

Then AMRAP in 5 minutes of:

• 10 shoulder-to-overheads (50% 3RM push jerk)
• 10 box jumps (24/20″)

WOD Notes: If you know your 1RM push jerk, start around 60% and aim for ~85%. Anyone with really tight shoulders may want to modify to push presses.

Workout of the Day

With a partner, complete 4 rounds for time of:

• 400m sandbag carry (50/35#)
• 60 Russian kettlebell swings (70/53#)
• 50 med ball sit ups (20/14#)

Time cap: 30 minutes

WOD Notes: Partners should run together, trading off the sandbag around the 200m mark. If one person is a stronger runner they can carry the sandbag for longer, but each person should carry it for at least part of each run. One person works at a time on the KBS and sit-ups; divide reps as desired.

Community Notes: Happy birthday Sarah W!

Workout of the Day

Complete 12-9-6 reps for time of:

• Squat cleans (225/153#, NTE 80% 1RM)
• Ring muscle-ups

Time Cap: 15 minutes

WOD Notes: This workout was posted to the CrossFit main page on 6/3/2023. It’s a challenging workout even for our best athletes, but don’t let that scare you! We’ll have plenty of modification options. If you are comfortable with the squat clean but ring muscle ups aren’t in your arsenal, sub jumping muscle-ups, low ring transitions, or a combination of pull-ups and push-ups. If you’re new to squat cleans as well, we recommend staying lighter and turning this into an AMRAP in 15 minutes of: 10 cleans & 10 pull-ups.

Workout of the Day

Back squat 5-5-5-5-5

Then complete 3 sets NFT of:

• 30 unbroken lateral plyo skier hops (20/16″)

WOD Notes: For the back squats, start around 70% and aim for approximately 85% for your final set. For the lateral plyo skier hops, focus on full hip extension as you pass over the box. Prioritize power over speed! If you have more in the tank after the first 2 sets, go up in box height or a weight vest for the final set.

Workout of the Day

Complete 6 rounds for time of:

• 15/12 cal bike or row
• 10 toes-to-bar
• 5 power snatch (135/93#)

Time cap: 20 minutes

WOD Notes:  Aim for the first round to take 2-3 minutes. Power snatches can be quick singles.

Schedule Notes: We’re offering a free community workout today at 8:30am at the parking lot at Main & Bridge Streets! Grab a friend and come join us!

Community Notes: Happy birthday Marissa W!

(NO CLASSES – BATTLE ON BRIDGE)

At Home Workout of the Day

Complete 12 rounds for time of:

• 6 push ups
• 12 kettlebell swings
• 18 bicycle crunches

WOD Notes: There are no classes today due to the Battle on Bridge Street competition. Take our at-home WOD for a spin and post your results to SugarWOD!

Workout of the Day

Squat clean 1-1-1-1-1-1-1

Then EMOM for 5 minutes of:

1 squat clean + 2 step-back lunges (1R/1L) + 1 push press

WOD Notes: If you know your 1RM squat clean, start around 65% of your max and build to a heavy single. For the cash out, use approximatley 60% of your 1RM squat clean. (If you’re feeling great, try for 70%!)

Workout of the Day

AMRAP in 18 minutes of:

• 1 rope climb
• 7 deadlifts (225/153#, NTE 65% 1RM)
• 1 rope climb
• 14 single-arm DB/KB push press (50/35#, 7R/7L)

WOD Notes: The sub for rope climbs today will be 1 rope pull, 5 pull-ups or 5 ring rows.

Workout of the Day

Complete 4 rounds, each for time of:

• 400m run
• 30 wall balls (20/14# to 10/9′)

Start a new round every 5 minutes.

WOD Notes: As with all interval workouts, your goal is to move fast! Each interval should take less than 3:30 to ensure adequate rest and recovery between rounds. (In general, the cardio element (run/row/bike) should be < 2 minutes and the wall balls < 90 seconds.) If you need to sub out the run, do a 1000/800m bike or 500/400m row.

Community Notes: Happy birthday to one of our newest members, Darrell F!

Workout of the Day

Find your Max Weight for each of the following:

• Strict pull-up (pronated grip)
• Single-arm KB/DB strict press (L/R)
• Single-leg KB/DB squat (L/R)

Then complete for time: 1000m bike

WOD Notes: If you’re still working on your first strict pull up, your goal today is to find the least-assisted verison you can complete. (Then, do 10-20 reps to keep getting stronger!) Same for the single-leg squat. You’ll have about 7 minutes to work on each movement. For the pull-ups, be sure to start from a complete, dead hang and get your chin over the bar!

Community Notes: Happy birthday Victoria C and Franco S!

Workout of the Day

Complete for time 21-15-9 reps of:

• Thrusters (95/63#)
• Toes-to-bar

Immediately into 21-15-9 reps of:

• Overhead squats (95/63#)
• Lateral burpees over bar

Time cap: 20 minutes

WOD Notes: You get 2 WODS for the price of 1 today! Either of these 21-15-9 programmed on their own would be a short & fast workout. With 2 back-to-back, you’ll need to start off a little slower and focus on good breathing and efficient movements!

Workout of the Day

With a partner, complete in order for time:

• 1000/800m row
• 100 box jumps (24/20″)
• 150 kettlebell swings (53/35#)
• 200 sit-ups
• 1000/800m row

Time cap: 30 minutes

WOD Notes: One person works at a time. Divide work as needed with a goal of equal intensity, not equal reps! If you prefer biking to rowing, multiply the distance by 2 (2000/1600m bike).

Workout of the Day

Sumo deadlift 2-2-2-2-2-2

Then complete 3 rounds of 1 min at each station:

• Synergy band squats (wide stance)
• Synergy band clam shells (30s/side)
• Plank knee-to-elbow (alternating)

WOD Notes: Start around 60-65% of your 1RM and work up to a heavy set of 2 at 85-90% of your 1RM. Try to hit your old 2 rep max on set 5 so you can beat it on set 6!

Community Notes: Happy birthday Kara M!

Workout of the Day

Complete for time (break up reps any way desired):

• 150 double unders
• 75 hang power snatches (75/55#)
• 75 handstand push ups

Time cap: 20 minutes

WOD Notes: You get to pick your own rep scheme; be creative! A simple way to complete this would be 5 rounds of 30 DU, 15 HPS & 15 HSPU. But you could also do 15 rounds of 10, 5 & 5, or hit it chipper style (all 150 DU then all 75 snatches then all 75 HSPU). Whatever you do, have a plan before you start, so you’re not doing math mid-WOD!

Workout of the Day

Complete 7 rounds for time of:

• 200m run
• 15 back squats (135/93#)

Time cap: 20 minutes

WOD Notes: This workout is basically half “Manion,” a hero WOD that is 7 rds of a 400m run and 29 back squats. Today’s version will leave your lungs and legs burning, just not to the same degree! Choose a back squat weight that lets you do the first several rounds unbroken.

Community Notes: Happy birthday Zac W and Craig D!

Lou working through knees-to-chest!

Workout of the Day

Complete EMOM for 15 minutes:

• 2 shoulder presses (80-85% 1RM)

Then – accumulate 2 minutes of handstand hold and 2 minutes of bar hang (break up as needed)

WOD Notes: We’re working on our upper body strength with 15 sets of 2 strict press, all at 80-85% of your 1 rep max. Anyone interested in trying this with dumbbells or kettlebells instead of a barbell should aim for a combined weight ~60-65% of your 1RM strict press. For the cash out work, you can complete all 2 minutes of HS hold before moving on to the bar hang, or go back-and-forth hitting smaller sets (e.g., 4 rounds of 30s handstand hold & 30s bar hang).

Workout of the Day

Complete for time:

• 1500/1200m row (or 2x bike)
• 50 ab tuck-ups
• 1000/800m row (or 2x bike)
• 35 ab tuck-ups
• 500/400m row (or 2x bike)
• 20 ab tuck-ups

Time cap: 20 minutes

WOD Notes: For those who did Murph, treat today as a recovery workout. Find a steady pace and just keep moving. If you’re feeling fresh and ready to attack the WOD, aim for 30 seconds slower than your PR 500m row pace for the first set, 20 seconds off your PR 500m on the second set and 10 seconds off on your final set.

Workout of the Day

“Body Armor” aka “MURPH”

Complete for time:

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

Wear a 20/14# weight vest.

History of Murph: “Murph” is a CrossFit Hero WOD named after Navy Lieutenant Michael Murphy, of Patchogue, N.Y., who was killed in Afghanistan on June 28th, 2005, at the age of 29. Murphy graduated from Pennsylvania State University and was accepted to multiple law schools, but decided he could do more for his country as one of the Navy’s elite SEALS.  This workout was created by Murphy and was one of his favorites; he used it for his own training and named it ‘Body Armor.’ It first appeared on the CrossFit site after his death, on August 18, 2005.

On June 28, 2005, the day he was killed, Murphy was leading a SEAL team in northeastern Afghanistan looking for the commander of a group of insurgents known as the Mountain Tigers. Engaged in a frenzied firefight and outnumbered by the Taliban, Navy Lt. Michael Murphy made a desperate decision as he and three fellow SEALs fought for their lives on a rocky mountainside. In a last-ditch effort to save his team, Murphy pulled out his satellite phone, walked into a clearing to get reception, and called for reinforcements as a fusillade of bullets ricocheted around him. One of the bullets hit him in the stomach, but he finished the call and even signed off, “Roger that, thank you,” before continuing to battle. If it sounds familiar, it’s because Murphy’s heroism is documented in “Lone Survivor,” a book written by fellow SEAL Marcus Luttrell in 2007 and turned into a movie in 2013.

Today we perform this hero WOD in honor of all the men and women who have died serving our country in the U.S. Armed Forces. This workout is free for all ICA members (will not count toward your class totals.)

WOD & Scaling Notes:

• You must start and end with the run, but you can split up the pull-ups, push-ups, and squats as desired. Common rep schemes are: 20 rounds of 5 pull-ups, 10 push-ups, 15 squats; or 25 rounds of 4 pull ups, 8 push-ups, 12 squats.
• This workout calls for a 20/14# weight vest. We have a limited number of vests available- first come, first serve. Most individuals do not wear a weight vest, so that is the first scale to consider!
• The full version of this WOD takes about an hour. A popular scale is to complete exactly half of the distances and reps.  (800m run, 50 pull ups, 100 push ups, 150 squats, 800m run.) “Half Murph” usually takes 20-40 minutes.
• Another scale is to tackle this workout with a partner, sharing all reps between the two.
• Jumping pull ups will not be allowed, and bands are discouraged because they take a long time to get in and out of… We encourage you to sub ring rows instead.

Schedule Notes: We’ll kick off a heat every 30 minutes from 7:30-10:30am. The heat time you signed up for is when you start the workout. Please show up at least 15 minutes before your heat time to get warmed up and ready! For our early birds, the gym will open at 7:00am.

Workout of the Day

Front squat 5-5-5-5-5

Then complete 5×3 drop box jumps NFT

WOD Notes: For the front squats, start around 55-60% of your 1RM and work up to 75-80%. Drop box jumps are a dynamic movement where you start standing on a short box or 45# plate, jump down to the floor, then immediately rebound onto a second (taller) box. The focus is a quick spring off the floor, keeping tension at the bottom to minimize ground contact time.

Workout of the Day

Complete 5 rounds, each for time, of:

• 6 wall walks
• 8 over-unders
• 10 single-arm devils presses (50/35#, alternating)

Start a new round every 4 minutes.

WOD Notes: There’s lots of laying down and getting back up again in today’s workout! (Every movement has you on the floor at some point!) It will be important to modify reps and movements to keep rounds under 2:30. For over-unders the standard height is 24/20″, but you can pick any height you want. (A lower height makes the “over” easier but the “under” harder… and vice versa.) If you’re not ready to tackle this movement, modify to 2x box jumps or step ups.

Community Notes: Happy birthday Ken T!

Workout of the Day

Complete for time:

• 400m run
• 21 deadlifts (185/133#)
• 400m run
• 15 power cleans (185/133#)
• 400m run
• 9 jerks (185/133#)

Time cap: 15 minutes

WOD Notes: Weights are heavy today! Select a weight that will allow you to complete the deadlifts in 1-2 sets and the jerks in 1-3 sets. The cleans will mostly likely be singles.

Community Notes: Happy birthday Erik P, Shawn F, and Sean D.

Workout of the Day

Complete EMOM for 7 minutes of:

• 2 touch-and-go power snatches (work up to ~75% 1RM)

Then hang squat snatch 3-3-3-3-3

WOD Notes: The main part of today’s workout is the 3 rep hang squat snatch. The EMOM is warm up and skill work to get you ready! If you’re not comfortable with the snatch, you can modify to power cleans & hang squat cleans.

Workout of the Day

Complete for max reps:

• Tabata row (calories)

Rest 1 minute

• Tabata wall balls (20/14″ to 10/9′)

Rest 1 minute

• Tabata bike (calories)

WOD Notes: This workout was modified from the CrossFit main page on 5/18/23. You’ll do a full tabata (8 rounds of 20s on /10s off) of each movement. Half the class will start with the row and half will start with the bike. Everyone will wall ball in the middle! You’ll log a separate score (total reps) for each Tabata, and SugarWOD will add them up.

Workout of the Day

Complete 6 rounds for time of:

• 200m run
• 15 kettlebell swings (53/35#)
• 5 bar muscle ups

Time cap: 18 minutes

WOD Notes: Pick a weight that allows you to do the kettlebell swings unbroken each round. If you prefer Russian KBS, increase to 20 reps. The bar muscle ups should take less than a minute; if that’s not attainable you can reduce the reps, modify to jumping BMU, or complete 10 pull-ups per round.

Community Notes: Happy birthday Reed V & Amanda Manuel!

Workout of the Day

Deadlift 5×5 @ 80% 1RM

Then complete 5 rounds for time of:

• 50 double-unders
• 16 dumbbell power snatch (50/35#)

Time cap: 10 minutes

WOD Notes: The deadlifts are 5 sets of 5 reps all at the same weight, approximately 80% of your 1RM. Programming credit for the cash out is the CrossFit main page – it was the daily WOD on 5/12/23. Alternate arms every DB snatch.

Schedule Notes: Next Sunday we’ll have 2 classes only: 9 & 10am. Open gym will run 9-11am.

Workout of the Day

Complete 5 rounds for time of:

• 6 Turkish get ups (3R/3L, 50/35#)
• 16/12 calorie bike or row

Time cap = 20 minutes

WOD Notes: If you’ve never done a Turkish get up, today’s a great day to learn a new skill! We’ll make sure everyone is comfortable with the movement before kicking off. You can alternate arms after each TGU, or complete all 3 on one arm before switching to the other arm.

Community Notes: Happy birthday Kristin J!

Workout of the Day

Partner interval AMRAP in 20 minutes of:

• 10 hang power cleans (115/73#)
• 10 push ups
• 10 box jump overs (24/20″)

WOD Notes: Partners will alternate after each full round. Choose a weight that will allow you to go unbroken on the HPC for the duration of the workout. Push-ups should be unbroken or 2 sets, max. A step down is required for the box jump overs.

Workout of the Day

Bench press 3-3-3-3-3-3

Then complete 4 rounds NFT of:

• 10R/10L single-arm DB bench presses
• 10R/10L single-arm DB bent-over rows
• 10 two-arm DB curls (single DB)

WOD Notes: Start around 60-65% of your 1RM and work up to a heavy set of 3 at 85-90% of your 1RM. Try to hit your old 3 rep max on set 5 so you can beat it on set 6!

Event Notes: “Murph” heats are live in Push Press – go reserve your spot! The time you sign up for is your heat START time – you’ll want to show up about 20 minutes early to get warmed up. This is a FREE workout for all ICA members. For those new to CrossFit, “Murph” is a hero workout that many CrossFit gyms perform on Memorial Day in honor of our fallen troops. Link back to last year’s blog post to see the workout and scaling options: https://iron-cross-athletics.com/daily-wod/daily-wod-may-30-2022/  Link to the 2021 post to read the history of the workout: https://iron-cross-athletics.com/daily-wod/daily-wod-may-31-2021/  

Workout of the Day

Complete 3 rounds for time of:

• 800m run
• 30 toes-to-bar
• 30 handstand push ups

Time cap: 30 minutes

WOD Notes: We’re continuing our Murph prep with a longer metcon today. Remember your running shoes! If you’re worried about the high rep gymnastics movements, consider scaling to 20/round or even a descending rep scheme of 30-20-10. If you want to go Rx, round 1 should take 8 minutes or less.

Workout of the Day

Complete 10 rounds for time of:  

• 7 front squats (135/93#)
• 7 bar-facing burpees

Time cap: 15 min

WOD Notes: Today is meant to be on the short & intense end of the spectrum! Pick reps and weights that allow you to complete early rounds in about a minute. (You’ll need to average 90 seconds per round to finish all 10 under the time cap!)

Community Notes: Happy birthday Tim Coll!

Workout of the Day

Behind-the-neck split jerk 1-1-1-1-1-1-1

Then 3 rounds (not for time) of:

• 10 right-arm DB push press + 10yd OH carry
• 10 left-arm DB push press + 10yd OH carry

WOD Notes: Once you get the technique down, the behind-the-neck split jerk is most people’s strongest overhead lift. The bar starts on your back with a wide grip (similar to an overhead squat). Jump hard and drive under the bar fast!

Workout of the Day

Complete for time:

• Row or bike 50/40 cal

Then 40-30-20-10 reps of:

• Wall balls (20/14# to 10/9′)
• Box jumps (24/20″)

Then row or bike 50/40 cal

Time cap: 20 minutes

WOD Notes: If weather is good, you can sub an 800m run for the opening row/bike, if desired. (Still Rx!)

Workout of the Day

Take 12 minutes to work up to a heavy single clean & jerk.

Then “Grace”

Complete for time:

• 30 power clean & jerks (135/93#, NTE 65% 1RM)

Time cap: 10 minutes

WOD Notes: Grace is a benchmark WOD that we do once a year. There are many strategies to complete Grace. You can try quick singles, sets of 3-5 on a set time interval (e.g., every 30 or 40 seconds), or hold on for as many as you can and then survive! No matter the pace or strategy, prioritize making each rep look good.

Community Notes: Happy birthday Lynne M!

Workout of the Day

Back squat 3-3-3-3-3

Then complete NFT:

• 3×20 heel-elevated goblet squats

WOD Notes:  Increase weight each set of back squats, starting around 65% and ending around 85-90% of your 1RM. For the goblet squats, elevate your heels 2-3″ and complete each set of 20 as fast as possible while maintaining good mechanics. (Let it burn!) Rest 90 seconds between sets, and increase your KB/DB weight each round if you can.

Workout of the Day

In teams of 2, AMRAP in 24 minutes of:

• 400m run
• Rounds of “Cindy” (5 pull ups, 10 push ups, 15 squats)

WOD Notes: Memorial Day “Murph” is only 2 weekends away, so today we’re doing some Murph prep work, partner style! Partner 1 runs 400m while Partner 2 accumulates rounds of “Cindy.” When the runner returns, pick up wherever your partner left off, even if in the middle of a round of Cindy. Your team’s score = total 400m runs + total rounds of Cindy. Athletes who usually wear a weight vest for Murph are encouraged to wear one today.

Workout of the Day

Complete 10 rounds for time of:

• 1 rope climb
• 10 weighted box step ups (53/35# to 24/20″)
• 30 double unders

Time cap: 20 minutes

WOD Notes: To beat today’s time cap, keep transitions short and pick movements that let you go unbroken for most rounds. A heads up for anyone looking to do tomorrow’s WOD – we have pull-ups coming your way, so pick a different scale for rope climbs, such as rope pulls, hanging knee raises, or another ab movement.

Workout of the Day

 E2MOM for 20 minutes of:

• 1 squat clean + 2 hang squat clean

WOD Notes: Today’s workout calls for completing 1 complex every 2 minutes. You can increase weight every few rounds, working to the heaviest complex you can complete, or you can get to a moderately heavy weight and stay there to work on technique.

Community Notes: Happy birthday Audrey F and Coach Vicki!

Workout of the Day

Complete 5 rounds of 1 minute at each station for max reps:

• Row or bike (calories)
• Thrusters (95/63#)
• Burpees

Rest 1 minute between rounds.

WOD Notes: Today is an interval workout of 3 minutes on and 1 minute off. It may look like cardio, plus weightlifting, plus a bodyweight movement…but it’s actually just cardio in disguise. Come in to work on your engine!

Workout of the Day

“Running DT”

Complete 5 rounds for time of:

• 250m run
• 12 deadlifts (155/103#)
• 9 hang power cleans (155/103#)
• 6 push jerks (155/103#)

WOD Notes: This is a twist on the classic CrossFit benchmark “DT,” which we last performed at ICA on 12/24/22. Today’s WOD adds a run before each round. Go after each run with intensity; it’s a break from the barbell but it’s not rest!

Community Notes: Happy birthday Dries!

Workout of the Day

Overhead squat 5-5-5-5-5

Then  AMRAP in 5 minutes of:

• 3 power snatches (60% 5RM OHS)
• 3 OHS (60% 5RM OHS)

WOD Notes: If your shoulders aren’t up for overhead squats, modify to front squats. (The AMRAP would be 3 power cleans & 3 front squats.)

Community Notes: Happy birthday Jesse Sy, Darcy D, and Joanna V!

Workout of the Day

“Nate”

AMRAP in 20 minutes of:

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

WOD Notes: Nate is a CrossFit benchmark WOD that comes around once a year at ICA. It’s designed to be relatively slow and steady with 3 very high exertion movements. If this is your first time doing this benchmark, choose movements that will be easy to track in the future (e.g., strict pull ups for muscle ups, push ups or dumbbell shoulder presses for HSPU). If you’ve done this WOD before, check SugarWOD to see what modifications you used last time, so you can track progress!

Community Notes: Happy birthday Susannah S, Mike T, and Drew W!

Workout of the Day

AMRAP in 20 minutes of:

• 400m run
• Max consecutive toes to bar

WOD Notes: Your score today will be the total number of toes to bar completed. Pick a variation of T2B that allows you to get at least 10 in the opening set.

Workout of the Day

“Elizabeth”

Complete 21-15-9 reps for time of:

• Squat cleans (135/93#)
• Ring dips

Time cap: 16 minutes

WOD Notes: This is a CrossFit benchmark that we last completed at ICA on 12/27/19. It’s meant to be on the faster side; 10-15 minutes for most people. Modifications for ring dips include banded ring dips, box/bench dips, or dumbbell bench press.

Workout of the Day

With a partner, complete 3 rounds of:

• 400m run run (together)
• 80 double unders
• 60 wall balls (20/14# to 10/9′)
• 40 pull ups

Time cap: 30 minutes

WOD Notes: It’s a great day for a partner WOD! The 400m run must be completed together, but all other reps are divided/shared. You don’t need to divide them evenly!

Workout of the Day

Push Press 5×5 (75% 1RM)

Then take 10 minutes to work on inversions: headstands, handstands, press-to-handstand, handstand walking

WOD Notes: The push press weight should remain approximately the same across all 5 sets today. Do your best to get a hard hip drive while keeping your heels in contact with the floor. It is ok if they rise a little but keeping them down through the entire lift is a fun challenge that promotes good technique! For the inversion work, come in to get a little more comfortable upside down; we’ll have options for everyone!

Community Notes: Happy birthday Diana G and Jill S!

Workout of the Day

Complete 3 rounds, each for time, of:

• 15 clean & jerks (125/83#)
• 30/24 cal row or bike

Start a new round every 6 minutes. Ensure at least 2 minutes of rest between rounds.

WOD Notes: Programming Credit: CrossFit main page on 4/16/23. The clean & jerks can be quick singles but should be able to be completed in 60-90 seconds. Sprint the bike/row! If you complete a round in less than 3 minutes, consider adding reps to the next round (e.g., +3 C&J and +5/4 calories). You’ll record your time for each round, and SugarWOD will display the fastest round!

Workout of the Day

Complete AMRAP in 15 minutes of: 

• 5 deadlifts (315/203#, NTE 70% 1RM)
• 4 bar-facing burpees
• 3 bar muscle ups

WOD Notes: Today’s deadlifts are meant to be heavy but should not exceed 70% of your 1 rep max deadlift. You should be able to string all 5 for most of the workout. The sub for bar muscle ups will be 2-3x pull ups.

Community Notes: Happy birthday Joe Sikora!

Workout of the Day

Front squat 5-3-3-2-1-1-1

Then complete for time:

50 heavy wall balls (30/20# to 10/9′)

WOD Notes: Start your first set of squats around 65% of your 1RM. For the heavy wall balls, pick a weight where you can complete sets of 5-10.

Community Notes: Happy birthday Paige B!

Workout of the Day

Complete 5 rounds for time of:

• 500/400m row (or 1000/800m bike)
• 15 bench presses (135/83#, NTE 60%)

Time cap: 20 minutes

WOD Notes: Programming Credit: Slightly modified from CrossFit main page on 4/19/23. Select a weight that will allow you to complete the first set of 15 bench presses in 1-2 sets.

Community Notes: Happy birthday Alex E!

Workout of the Day

Complete for time:

• Run 200m
• Rest 1 minute
• Run 400m
• Rest 2 minutes
• Run 800m
• Rest 4 minutes
• Run 1600m

WOD Notes: We’ve completed this workout in the past in the reverse order: 1600, 800, 400, 200. The last time was 4/11/22. There are several ways to go after this WOD. One is to try for a PR on one or two of the distances. In that case, plan for the run before and/or after to be a little slower. Or you can try to gradually increase your intensity across all 4 distances. Final option – forget the clock, forget pacing, just turn off your head and run. No matter how you approach it, you win just by showing up today!

Workout of the Day

Muscle snatch 1-1-1-1-1 

Power snatch 1-1-1-1-1 

Then:

• Snatch pull 3×3  at 1RM power snatch

WOD Notes: Come on in to work on your snatch technique! We’ll warm up with the muscle snatch and then progress to a power snatch, working up to a 1 rep max. Athletes limited by shoulder mobility or stability can stay light and treat today like a technique day, or modify to muscle cleans and power cleans.

Community Notes: Happy birthday Bill F and Kelsey S!

Workout of the Day

Complete five 3-minute rounds of:

• 10 front squats (185/123#)
• 10 box jumps (36/30″)
• Row for max calories.

Rest 3 minutes between rounds.

WOD Notes: Programming Credit: CrossFit main page on 4/12/23. The barbell is heavy and the box jumps are high! Pick a weight that allows you to complete the squats in 1-2 sets each round. (Probably NTE 60% of your 1RM.) The bar can come from the rack. Box jumps should be completed in less than a minute each round.

Community Notes: Happy birthday Kasey K!

Workout of the Day

Complete 4 rounds for time of:

• 15 toes to bar
• 30 thrusters (45/33#)
• 45 double unders

Time cap: 20 minutes

WOD Notes: This workout is meant to be light and fast! Pick modifications that let you string large sets and keep breaks short. Coaches’ challenge: try to go unbroken on the thrusters!

Workout of the Day

Deadlift 2-2-2-2-2-2

Then complete 3 rounds NFT of:

• 10 hollow rocks
• 20 tuck ups
• 30 bicycle crunches

WOD Notes: If you’re feeling good, start around 60-65% and end around 90-95% of your 1RM deadlift. Alternately, work up to something heavy (approx 75-80%) and stay at that weight across all 6 sets.

Community Notes: Happy birthday Andrew K!

Workout of the Day

Complete AMRAP in 15 minutes of:

• 20 alternating single-leg squats
• 20 single-arm dumbbell push press (10R/10L, 50/35#)

WOD Notes: Take this day to work a high level skill (single leg squats aka “pistols”) and some boulder-shoulder-press-out strength (push presses)! If you don’t have single-leg squats (yet), we’ll have plenty of options for you! Consider going to an elevated target, performing touch down squats (standing on a box), or subbing weighted goblet squats. If you’re really close but need a little assistance, you can hold onto a ring, post, or band while performing your single-leg squats.

Community Notes: Happy birthday John Woodring and Suyash!

Workout of the Day

Complete 3 rounds for time of:

• 800m run
• 30 KB swings (70/53#)
• 30 pull ups

Time cap: 30 minutes

WOD Notes: The CrossFit benchmark “Eva” is 5 rounds of this triplet…today we’re doing only 3 rounds, but it will still be a doozy! In order to finish under the time cap, make sure to complete round 1 in approx. 8 minutes. We’ll probably see some folks get time capped today, and that’s okay!

Workout of the Day

“The Other Total”

• Clean 1-1-1 
• Bench 1-1-1 
• Overhead Squat 1-1-1 

WOD Notes: This is a CrossFit benchmark that was last posted to main page on 12/31/22 and last performed at ICA on 6/24/22. You’ll have three attempts at each lift to establish a heavy 1 rep. Your score is the sum of your highest 3 lifts. Choose your attempts wisely! The first rep should be something you are confident you can get; probably 90-95% of your 1 RM.

Workout of the Day

AMRAP in 18 minutes of:

• 50/40-cal bike or row
• 30 handstand push ups

WOD Notes: While most people will be able to do the bike or row as prescribed, we expect to see a lot of variability in the HSPU work. You can modify reps, range of motion, or both. Pick a variation that allows you to complete the first round in 3-5 sets. If HSPU aren’t in your arsenal, consider handstand shoulder taps, handstand holds, wall walks, push ups, A-frame push ups, or dumbbell push presses.

Community Notes: Happy birthday Kelsey B!

Workout of the Day

Complete AMRAP in 18 minutes of:

• 50/40-cal bike or row
• 30 handstand push ups

WOD Notes: While most people will be able to do the bike or row as prescribed, we expect to see a lot of variability in the HSPU work. You can modify reps, range of motion, or both. Pick a variation that allows you to complete the first round in 3-5 sets. If HSPU aren’t in your arsenal, consider handstand shoulder taps, handstand holds, wall walks, push ups, A-frame push ups, or dumbbell push presses.

Community Notes: Happy birthday Kelsey!

Workout of the Day

Complete for time:

• 50 deadlifts (225/153#)
• 100 wall balls (20/14# to 10/9′)
• 50 burpees

Time cap = 20 minutes.

WOD Notes: This is a chipper style workout, meaning there are big sets of each movement, but there’s only one round! Break the deadlifts into reasonable sets from the start and focus on good mechanics. It’s not a day to sprint out of the gates!

Community Notes: Happy birthday Sarah C!

Workout of the Day

Workout of the Day

“The Flight Simulator”

Complete 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 reps for time:

• Unbroken double unders

Time cap= 15 minutes

Then complete:

• Death by bar muscle ups

Time cap= 10 minutes

WOD Notes: Part 1 of this workout is a CrossFit benchmark that calls for increasing sets of unbroken double unders. If you trip up mid-set, start that set again. You can scale this workout up or down by picking the highest reasonable “apex” set. For instance, if you can usually hit 20 DU in a row, try 2->20->2 by 2’s. If you don’t have DUs, sub out 2x single unders. For Part 2, the “death by” rep scheme means you start with 1 BMU in minute 1, then complete 2 BMU in minute 2, 3 BMU in minute 3, etc. Modify to banded or jumping BMU or a challening pull-up variation.

Workout of the Day

Complete partner interval AMRAP in 25 minutes:

• 8 toes to bar
• 8 thrusters (95/63#)
• 1 rope climb

WOD Notes: The placement of the rope climb at the end of each round will make it very challenging. Be prepared to scale the height, switch to rope pulls, or consider moving the rope climb to the 1st movement so you can hit it fresh. Partners should add or subtract reps of thrusters and t2b as needed to keep your rounds similar in length (i.e., 1:1 work:rest ratio).

Workout of the Day

Box back squat 10×2 (60-70% 1RM)

Then 3 rounds NFT of:

• 30 banded clam shells (15L/15R)
• 30-sec glute bridge hold

WOD Notes: The goal today is fast and smooth reps. Accelerate through the top of the squat for an aggressive finish. We’ll hit a set of 2 every 90 seconds.

Community Notes: Happy birthday Gretchen!

Workout of the Day

On a 3-minute clock complete:

• 400m run
• Max reps box jumps (24/20″)

Rest 2 minutes

On a 3-minute clock complete:

• 400m run
• Max reps med ball sit ups

Rest 2 minutes

Repeat for a total of 6 rounds with:

• Rounds 1, 3, 5 = box jumps
• Rounds 2, 4, 6 = med ball sit ups

WOD Notes: Today we’re hitting some fast-paced interval training. Each round starts with a 400m run, then you complete as many reps as you can of the specified movement in the remaining time. Your score is the number of box jumps & med ball sit ups that you complete. (Record each round.)

Schedule Notes: Two schedule changes coming at ya: (1) We are removing the 5:30am class on Thurs & Fri due to low attendance. It’s still on for Mon/Tues/Wed! This change takes effect immediately. It also means that Open Gym is now available in the North Room on Thurs/Fri starting a 5:00am. (2) Saturday’s Oly class is moving to the North Room and will be scheduled for 90 minutes, from 7:00-8:30am. This change takes effect on 4/22. Open gym will be available in the Main room from 7:00-8:00am.

Community Notes: Happy birthday KtS and Linda H!

Workout of the Day

AMRAP in 15 minutes of:

• 8 left-arm dumbbell power snatches (50/35#)
• 4 left-arm dumbbell overhead squats
• 8 right-arm dumbbell power snatches
• 4 right-arm dumbbell overhead squats
• 12/8 calorie bike or row

WOD Notes: Dumbbell overhead squats are a tricky movement for most people! The first modification option is step back lunges in place (4 per round, 2/leg); second option is front-rack squats.

Schedule Notes: We have good news! Due to high demand, we’re adding an 8:00am class on Sundays! We’ll now have 3 classes in the Main room (8/9/10am) and 3 hours of Open Gym in the North room. Starts this week, April 16!

Community Notes:  Happy Birthday Marley and Teresa H!

Workout of the Day

Thruster 1-1-1-1-1-1-1

Then complete 50 reps NFT of “2-fer-1” wall balls

WOD Notes: Thrusters can come from the floor or the rack, but be sure to record which variation you did so you remember for next time! In part 2, the 2-fer-1 wall ball can be viewed in this video. You’ll have to throw the ball higher than your normal wall ball height, to buy yourself time to complete the air squat. For that reason, pick a med ball that’s 1-2 steps lighter than your normal wall ball weight. This movement helps develop the quick reverse of direction that we use in the 3rd pull of an Olympic lift.

Event Notes: Coach Ricky will be hosting a free, one-hour Toes To Bar clinic next Saturday, April 15 from 11am-12pm. Regardless of your level or experience, we guarantee you’ll become more proficient at this challenging skill, which will inevitably be in next year’s OPEN and show up in a few dozen Daily WODs between now and then! There is a 28 person cap so be sure to register in advance to secure your spot. If you have any questions in the meantime, please contact Coach Ricky at Ricky@ICAstrong.com.

Community Notes:  Happy Birthday John and Chris Sigal!

Workout of the Day

Complete 6 rounds for time:

• 250-m run
• 15 hang power snatches (75/55#)

Time cap: 18 minutes

WOD Notes: Keep the intensity up by picking a hang power snatch weight that lets you complete each round in 1-2 sets. If you sub a row or bike for the run, distances will be 300/250-m row or 600/500-m bike. Class caps have been increased to 18 for today.

Workout of the Day

“Chelsea”

EMOM for 30 minutes:

• 5 pull-ups
• 10 push-ups
• 15 squats

If you fall behind the clock, complete an AMRAP in the remaining time.

WOD Notes: This is a CrossFit benchmark that we last performed at ICA in August 2015!

Workout of the Day

Sumo deadlift 5-5-5-5-5

Then complete 3×20 weighted step ups (10/leg) as heavy as reasonable

WOD Notes: Increase weight each set on the sumo deadlifts, starting around 60-65% and ending around 80-85%. If you prefer to work across, aim for 70-75% for all 5 sets. The weighted step ups should be performed with DBs, KBs, or sandbags. Wooden boxes tend to work better than foam.

Workout of the Day

Complete AMRAP in 5 minutes of:

• 25 double unders
• 5 power cleans (135/93#)

Rest 2 minutes

Complete AMRAP in 4 minutes of:

• 20 DU
• 4 power cleans

Rest 2 minutes

Complete AMRAP in 3 minutes of:

• 15 DU
• 3 power cleans

WOD Notes: Modified from CrossFit main page on 3/29/23. Pick a weight that you don’t have to drop every rep, and focus on fast transitions between the power cleans and double unders!

Workout of the Day

Complete 3 rounds for time of:

• 500/400m row (or 1000/800m bike)
• 21 burpees
• 400m run

Time cap: 20 minutes

WOD Notes: This workout shows up routinely on the CrossFit main page, most recently on 3/30/23. Let’s get our cardio on!

Workout of the Day

Take 5 attempts building to a heavy set of the following complex:

• 3 shoulder presses + 3 push presses + 3 push jerks

Then complete for time:

• 30 devils press (2×50/35#)

Time cap = 5 minutes.

WOD Notes: Today is a “shoulder to overhead” strength day, consisting of 9 reps each set. The shoulder press will be the limiting factor for most people. Use your hips to launch the bar in the push press, and drop quickly on the push jerk! For the devils press cash out we’ll go in 2 heats so people can share DBs and also have a counter. (Pro tip: today will be wrist intensive; wear wrist wraps if you have them.)

Community Notes: Happy birthday Sardella and Nicole E!

Workout of the Day

Complete 7 rounds for time of:

• 5 ring muscle ups
• 7 deadlifts (275/183#, NTE 70%)
• 9 box jumps (30/24″)

Time cap: 22 minutes

WOD Notes: Today’s workout is heavy and high skill! If you don’t have muscle ups (yet), pick a challenging modification that will progress you toward a MU (jumping MU, banded transitions, ring rows & ring dips, etc). Deadlifts should be able to be completed in 1-2 sets most rounds. Box jumps should be higher than your normal height.

Community Notes: Happy birthday Alex R!

Workout of the Day

In teams of 2, one person working at a time, complete in any order:

• 200 push ups
• 300 abmat sit-ups
• 400 eye-level kettlebell swings (70/53#)

Time cap: 35 minutes

WOD Notes: In today’s partner WOD, you can divide the reps any way you want, and you can also complete the reps in any order! For instance, 10 rounds of 20 push ups, 30 sit ups, and 40 KBS. Or 5 rounds of 40 push ups, 60 sit ups, and 80 KBS. Or go straight through with 200-300-400! Either way, come up with a plan and have fun! We’ve increased class caps to allow a few extra athletes to participate today.

Community Notes: Happy birthday John C!

Workout of the Day

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

Then Tabata heel-elevated goblet squats (50/35#)

WOD Notes: For the front squats, start around 65-70% and end around 90-95%. For the cash out, elevate your heels on a 15# or 25# plate and hold a dumbbell or kettlebell in the goblet position. Guaranteed to burn up your quads! Score is total reps completed across all 8 intervals.

Community Notes: Happy birthday Tom G!

Workout of the Day

Complete for time:

• 30 pull-ups
• 400m run
• 20 thrusters (95/63#)
• 800m run
• 20 thrusters (95/63#)
• 400m run
• 30 pull-ups

Time cap: 25 minutes

WOD Notes: This workout is adapted from the hero WOD Daniel. Keep breaks short and focus on hitting a good breathing pattern when you’re running, especially the middle 800!

Workout of the Day

Complete 3 rounds for time of:

• 99 double unders
• 49 wall balls (20/14# to 10/9′)

Time cap: 18 minutes

WOD Notes: Pick modifications that ensure the first round can be completed in less than 5 minutes. (No more than 2 min on DU or 3 min on WB.)

Community Notes: Happy birthday Kim L!

Workout of the Day

Take 6 sets to establish your 1RM of the following 3-position power snatch complex:

High hang power snatch + low hang power snatch + full power snatch

WOD Notes: For today’s complex, start at 55-60% of your 1RM power snatch and aim for your final set at 80-85%. Keep the bar close and focus on a strong and consistent hip contact!

Community Notes: Happy birthday Greg D!

Workout of the Day

Complete 1-2-3-4-5-4-3-2-1 reps for time of:

• Wall walks
• Squat cleans (225/155#, NTE 80% 1RM)

Time cap: 20 minutes

WOD Notes: The length of this workout may vary greatly depending on the weights and modifications you choose. If you finish quickly and have more in the tank, continue on with rounds of 3 & 3 until time expires!

Community Notes: Happy birthday Chanelle!

Workout of the Day

Complete 5 rounds for time of:

• 20/16 cal row (or bike)
• 12 burpee box jump-overs (24/20″)
• 1 legless rope climb

Time cap: 20 minutes

WOD Notes: Programming Credit: Adapted from CrossFit main page on Jan 21, 2022. If legless rope climbs aren’t in your arsenal, sub 2 regular rope climbs or 4 rope pulls (from lying to standing).

Workout of the Day

Deadlift 8×3 (~80% 1RM)

Then complete:

5x60yd sled drag (40-50% of your 1RM deadlift)

WOD Notes: Today’s deadlifts are “across,” meaning they should all be performed at the same weight, approximately 80% of your 1 rep max. The sled drags will be performed in the parking lot so be sure to bring layers! Complete your first sled drag around 40% of your 1RM deadlift and add weight to subsequent rounds if you can. Try to go unbroken. Post the heaviest weight completed.

Community Notes: Happy Birthday Chris Mc!

Workout of the Day

Complete 25-20-15-10-5:

• Power snatches (95/63#)
• Toes to bar

Time cap: 20 minutes

WOD Notes: This is one of those workouts that looks easier on paper… Pick a weight that allows you to string sets of 5 even when tired. BE KIND TO OUR PLATES – Please do not load 10# plates on a 33# or 45# barbell. Use a 15# aluminum barbell for anything less than 63#. Thank you!

ICA Movie Night Notes:  BYO dinner, drinks and folding chairs and join us for a Saturday evening at ICA! We’ll be setting up our projector and watching the 2021 Games documentary… guaranteed to inspire and get you jacked up for the 2023 Games!

Community Notes: Happy birthday Erin B!

Workout of the Day

Complete AMRAP in 15 minutes of:

• 15 kettlebell swings (53/35#)
• 40-m walking lunge (unweighted)

WOD Notes: Pick a weight that lets you complete the KB swings unbroken. For the lunges, take big steps to cover more ground! (And keep your hands off your knees!)

Workout of the Day

Bench Press 4-4-4-4-4-4

Then with a partner complete 4 rounds not for time of:

• 20 med ball sit ups
• 10 right-arm rotational chest pass
• 10 left-arm rotational chest pass

WOD Notes: Start your first set of 4 around 60-65% and finish around 85-90%. For the cash out work, both partners perform 20 sit-ups/round, but you pass the ball after each rep so each partner ends up doing 10 weighted and 10 unweighted. For the chest passes, each partner completes 5R and 5L each round.

Workout of the Day

Complete 4 rounds, each for time, of:

• 30 alternating one-arm dumbbell snatches (50/35#)
• 400m run
• 10 strict pull ups

Start a new round every 7 minutes.

WOD Notes: Aim to finish each round in less than 5 minutes; modify distances, reps, or weight as needed! Ideally the DB snatches will be unbroken in round 1 and no more than 3 sets in any round. Pull-ups can be broken as needed but keep the breaks as short as possible!

Workout of the Day

On a 20 minute clock, complete:

• 1000/800m row (or 2x bike)

Then as many rounds as possible in the remaining time of:

• 10 ring dips
• 20 alternating single-leg squats (10R/10L)
• 40 Russian twists (20R/20L, 25/15#)

WOD Notes: We’re getting gymnasty today with ring dips, single-leg squats, and ab work! If you have these movements, push the pace! If you’re still working on these movements, focus on picking modifications that challenge you and will progress you towards Rx!

Community Notes:  Happy birthday Matt P!

Workout of the Day

Clean & jerk 1-1-1-1-1-1-1  

Then complete 400m farmer’s carry NFT.

WOD Notes: Today we’ll work on clean & jerk technique! You can build to a heavy single or stay at a moderately light weight and work across. Athlete’s choice whether to power clean or squat clean, but everyone should split jerk to get the weight overhead. For the farmer carry cash out, pick a weight that you think you can do with 3 or fewer drops.

Workout of the Day

EMOM for 15 minutes:

• 10 wall balls (20/14# to 10/9′)
• 20 double unders

WOD Notes: If at any point you can’t complete the movements within the minute, the workout turns into an AMRAP for the remaining time. Post total number of rounds & reps completed.

Workout of the Day

AMRAP in 15 minutes of an ascending ladder by 3’s:

• Deadlifts (155/103#)
• Handstand push ups

WOD Notes: The deadlift weight should be relatively light (NTE 45% 1RM). If you know high rep deadlifts light up your back, consider heavy Russian KBS instead. Your score is the total number of reps completed.

Workout of the Day

Back squat 3-3-2-2-1-1-1

Then 3 complete rounds NFT of:

• 20 alternating step back lunges (~30% 1RM)
• 20 second superman hold

WOD Notes:  Today is an opportunity to work up to a heavy single back squat. If you’re feeling great, shoot for your former 1 rep max on the 2nd to last set so you can go for a new max on your last set.