Deadlift 6×3 (80% 1RM)

Then

Dimmel Deads 3×8 (30% 1RM deadlift)

WOD Notes: To see Dave Tate explain Dimmel Deads, check the link HERE.  Warning: I expect your hamstrings will be sore.

Complete 4 rounds for time of:

• 400m run
• 60 double unders
• 3 rope climbs

WOD Notes: This workout is designed to be completed in the 15 to 25 minute time domain.  Plan your scales accordingly!

Community Notes: Happy Birthday Ashley!

Complete for time:

• 30 power snatches (75/55#)
• 20 handstand push ups (4″ deficit)
• 30 power snatches (75/55#)

WOD Notes:  This workout is designed to be fast!  Power cleans, front squats or KB snatches can be subbed for the power snatches.  The 4″ deficit on the HSPU will be created by stacking a thick 45# plate on a 15# plate for each hand with an abmat in between the two stacks.  The scales for HSPU today will be either HSPU to less of a deficit (or no deficit at all), 40 push ups with a 1 minute handstand hold or 10 wall climbs.  No matter what version of HSPU you are doing, be sure to spend no more than 5 minutes on that movement.

Community Notes:  Happy Birthday Andy!

Back Squat 1-1-1-1-1

Then

4 minute plank hold (cumulative)

WOD Notes:  Compare to 161101.

Hang Power Clean 1-1-1-1-1

Then

Hang Clean 1-1-1-1-1

WOD Notes:  Compare to 150831.

Community Notes:  Happy Birthday Emma!

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

• Box jump (24/20″)
• Dumbbell power snatch (50/35#)
• Wall ball (20/14# to 10/9′)

Rest 1 minute after each round.

WOD Notes: This WOD is pretty self explanatory. Go fast!

1000m row for time

Then

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

WOD Notes:  Compare deadlift to 160916.  Compare row to 150206.

Community Notes:  Happy Birthday Coach Kehl! And, happy birthday Dave W! (Sorry for missing this with the original post!)

Complete 7 rounds for time of:

• 15 strict press (75/45#)
• 15 good mornings (75/45#)

WOD Notes: If you have a tendency to turn your strict presses into push presses, grab a box and perform them from a seated position!

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

then

Tabata partner leg tosses

WOD Notes: Bench day!!

Community Notes: Our 24 Heroes in 24 Hours team is going strong at The Mainline CrossFit! Visitors are welcome at all hours of the night/morning. The last workout – Murph – kicks off at 8:30am Saturday morning.

Complete 3 rounds for time of:

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

Once you are done the three rounds, complete 60 burpees.

Community Notes:  Happy Birthday Erik!

Complete 30 rounds for time of:

• 1 deadlift (80% 1RM)
• 1 burpee
• 1 muscle up

WOD Notes: The sub for muscle ups will be strict pull ups or ring rows (1, 2, or 3x).

Schedule Notes: This Sunday we are holding the 9:00am class only. For Murph on Monday we have heats scheduled every 30 minutes from 7:30 to 9:30am. Please sign up for a heat time to ensure we don’t overload the gym/rig!

Front Squat 5×10 (70%)

Then

1 minute front squat hold (50% 1 rep max)

AMRAP in 13 minutes of:

• Right KB snatches (53/35#)
• Left KB snatches (53/35#)
• Double unders

The rep scheme will be an ascending ladder by 3’s for the snatches and by 10s for the double unders.

WOD Notes:  In an ascending ladder, the reps increase after each completed round. In this case, round one will be 3 KBS right, 3 KBS left, then 10 double unders.  Round two will be 6, 6, 20; round 3 will be 9, 9, 30 and so on until time expires.  The scale for KB snatches will be 1 arm Russian KB swings or double reps of 2 arm KB swings or DB snatches.  In place of double unders you can either single under, row, burpee or air bike.

Partner Interval AMRAP in 20 minutes of:

• 10 t2b
• 15 wallballs (20/14# to 10/9′)
• 20 lateral bar jumps

WOD Notes:  If you can’t attend class please pull your name out as soon as possible!  Anyone who cancels within an hour of their workout or doesn’t show up tomorrow will be charged the $10 penalty.  In this workout, partner 1 will complete 1 full round while partner 2 rests, then partner 2 will complete 1 full round while partner 1 rests.  Choose scales and weights such that the t2b and wallballs never take more than 2 sets to complete.  Go fast!

Iron Phoenix Notes:  Event 1 is in the books!  The link to current rankings can be found HERE.  Heats and schedule will be posted Saturday night. These rankings are subject to change.  Anyone who can’t attend Sunday will have their scores removed the day of the competition.

Rack Jerk 1-1-1-1-1-1

Then

5x max effort ring dips

WOD Notes:  Compare to 160709.

Community Notes: Happy Belated Birthday to Tim C (sorry I missed it yesterday)!

Take 20 minutes to work on handstand progressions.

Then

AMRAP in 10 minutes of:

• 5 pull ups
• 10 push ups
• 10 box jumps (24/20″)

WOD Notes:  Anyone working toward handstands can work on head stands, handstands to a wall, handstand walks or ring handstands.  Anyone who is looking to tackle the first workout for the Iron Phoenix competition can grab a judge and skip the handstand work at the beginning of class.  If you don’t get it done tomorrow, Thursday will be your last day.  Don’t worry about losing competitive advantage by being the first one to go, I will not be releasing scores until everyone has completed the row workout.

Iron Phoenix Notes:  Some questions have come up about the rowing workout and we wanted to address them.

1. How is the distance recorded?  Get to a rower and turn it on.  Select “custom workouts” then “:30/:30r” for 30 seconds of work, 30 seconds of rest.  When you start pulling, the first interval will begin.  At the end of 30 seconds, the rower will display how far you made it in that interval only.  Your judge will record that number.  There will be a running total at the bottom of the screen that should be ignored.
2. Can I have the handle in my hand when the second/third/… interval starts?  Yes you can be holding the handle but you can’t start pulling until the time turns over for the next interval.
3. Should I do this? Yes!  No one ever says “I really wish I hadn’t signed up for this ICA event” but plenty of people are disappointed they’re not involved on the day of.

Complete 5 rounds for time of:

• 400m run
• 21 deadlifts (155/105#)
• 15 back squats (155/105#)

Iron Phoenix Notes:  Event number 2 (number 1 is the rowing WOD to be completed by Thursday night) will be 6 minutes to find a 1 rep max clean or thruster.  If you complete the thruster, your score is the heaviest weight you lift.  If you complete the clean, your score will be the heaviest weight you lift multiplied by a factor of .75.

Community Notes: Happy birthday Brianna G!

EMOM for 20 minutes:

• 5 burpees
• 1 snatch

WOD Notes:  This workout calls for a full squat snatch. Anyone with shoulder issues (or who just doesn’t like snatches) can complete this workout with cleans.  You can and should increase weight as the 20 minutes goes by. Anyone looking to make this more of a metcon can lighten the load and increase the number of snatches each minute (i.e. 5 burpees + 5 snatches).

Iron Phoenix Notes:  We’ve only had one person complete the first WOD of this year’s in house competition so far.  We don’t have enough rowers/time to have 30 people try to do this Thursday night so start getting it done!  All you need is 15 minutes, and a counter to track your rounds. If you missed the Iron Phoenix post, scroll down 3 posts and read it!

Community Notes:  Happy Birthday Sigal!

“Grace”

30 power clean & jerks for time (135/95#)

WOD Notes: Grace is a CrossFit benchmark WOD, designed to be a very short metcon (ideally in the sub-5 minute range). There will be a 12 minute time cap. We will run 2 heats so everyone has a counter.  Compare to 160504.

Back Squat 3-3-3-3-3

Then

8×50 yd sprint

WOD Notes: Compare to 151016.

Deadlift 5-5-5-5-5

Then

30R/30L single leg KB RDL

Community Notes:  Happy Birthday Vicki!

AMRAP in 12 minutes of:

• 10 push presses (95/65#)
• 20 Russian twists (25/15#)
• 30 double unders

Complete 5 rounds for time of:

• 20 medball cleans (20/14#)
• 20 pull ups
• 20 box jumps (24/20″)

WOD Notes:  The pull up portion of this workout is the most important piece to scale properly.  The first round of pull ups should be done in 3 sets or fewer (think 10-5-5 if you’re doing 20).  If you plan on going strict or banded, you should cut the reps by half.  Come on in and start the week off with a bang!

Meat Notes:  I’ve had some recent requests for another meat order so here it is!  You can complete the form HERE by filling out your name and indicating how many shares of which animal you’d like.  It usually takes about a month to process the animals and deliver the packaged meat to ICA.  Below is a brief description of the options:

• Grassfed Beef (~50 pounds) – $395
• Pork (~60 pounds) – $350
• Chicken ( ~40 pounds) – $195

Complete 21-15-9 reps for time of:

• back squats (225/135#)
• ring dips

WOD Notes:  Compare to 140525.

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

Then

Tabata shoulder press (30% 1 rep max)

WOD Notes:  Compare to 161101.

Community Notes:  Good luck to all the ICAers out there running Broad Street or headed up to the Masters of the Universe competition!

Complete 3 rounds for time of:

• 3 rope climbs
• 15 HPC (135/95#)
• 30 yd sliders (feet)

1. Find 1 rep max of the complex: power clean, hang power clean, hang clean, jerk
2. Partner Interval  AMRAP in 17 minutes: 10 box jumps (24/20″), 8 power snatches (75/55#), 6 burpees
3. Complete for time: 12 thrusters (115/75#), 24 toes to bar, 9 thrusters, 18 toes to bar, 6 thrusters, 12 toes to bar
4. “Nate” AMRAP in 20 minutes of 2 muscle ups, 4 HSPU, 8 KBS (70/53#)
5. Banded Box Squat 10×2 then 20 knee jump box jumps
6. Complete for time: 30 wallballs (30/20# to 10/9′), 800m run, 30 wallballs (30/20# to 10/9′)

Complete for time:

• 30 wallballs (30/20# to 10/9′)
• 800m run
• 30 wallballls (30/20# to 10/9′)

Community Notes:  Happy Birthday Laurie!

Banded Box Squat 10×2

Then

20 knee jump box jumps NFT

“Nate”

AMRAP in 20 minutes of:

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

WOD Notes: This is a CrossFit benchmark WOD. Compare to 160624.

ICA Benchmarks: We have hand picked 18 benchmarks to repeat at ICA, 6 semiannually and 12 annually. In addition to our strength days, these benchmarks will help you measure your progress over time. The schedule is a bit “fluid” due to other programming considerations… but the tentative schedule is below:

Community Notes:  Happy Birthday Janet!

Partner Interval

AMRAP in 17 minutes of:

• 10 box jumps
• 8 power snatches (75/55#)
• 6 burpees

WOD Notes:  Partner 1 will complete one full round while partner 2 rests, then switch.  Anyone who can’t power snatch can either power clean (95/65#) or KB snatch (6 each side).

Note:  Lindsey (one of the early morning ICAers) is involved with a group called It Takes A Village who is currently putting together backpacks for children going into foster care.  If you have an interest in donating to the cause or volunteering your time, please contact Lindsey.  You can also check out their website HERE!

Community Notes:  Happy Birthday Joe S!

Find a 1 rep max of the following complex:

• Power Clean
• Hang Power Clean
• Hang Clean
• Split Jerk

WOD Notes: A barbell complex means you have to complete the entire series of movements before putting the bar down. For anyone with shoulder limitations, skip the jerk.

Join us between 4:30 and 7:30pm for Open Gym. You can work on anything you’d like, including making up a workout you missed from the past week:

1. AMRAP in 12 minutes of: 25 t2b, 50 double unders, 15 cleans (135/85#)
2. 2 rounds for time of 10 deadlifts (315/225#), 20 HSPU, 30 front squats (95/65#)
3. Complete for time 100 DB snatches (50/35#), 80 cal row, 60 burpees over bar, 40 muscle ups
4. Front Squat 1-1-1-1-1-1 then AMRAP in 4 minutes of pistols
5. Complete (not for time): 500m row, 30 bench presses (70%), 1000m row, 20 bench presses, 1500m row, 10 bench presses
6. Complete 9-15-21 reps for time of: KBS (53/35#), KB Sumo high pulls.  Run 400m before each round.

Regionals Notes:  Hats off to Betsy for coming in 86 out of 200 athletes overall with a top performance of 32nd place on event 1!

Complete 9-15-21 reps for time of:

• KB swings (53/35#)
• KB sumo high pulls (53/35#)

Run 400m before each round.

Complete (not for time):

• 500m row
• 30 bench presses (bodyweight, NTE 70%)
• 1000m row
• 20 bench presses
• 1500m row
• 10 bench presses

WOD Notes:  Although this workout overall is not for time, each row should be as fast as possible. We’ll work in groups of 3 with 1 person rowing, 1 person benching, and 1 person spotting. Rower goes to bench, bench to spotter, spotter to row. The goal for the bench press is to complete the reps in as few sets as possible.

Front Squat 1-1-1-1-1-1 (3 second pause at the bottom)

Then

Pistol practice followed by AMRAP in 4 minutes of pistols

Awesome Notes:  Mark you calendars!  The 4th annual “Battle for the Iron Phoenix” will be Sunday, May 21 and should occupy the whole morning.  Be there!

Community Notes:  Happy Birthday Jess V!

“2017 AGOQ Workout 1”

Complete for time:

• 100 DB snatches (50/35#)
• Row (80/60 cal)
• 60 bar facing burpees
• 40 muscle ups

WOD Notes:  For the AGOQ official version of this WOD, women row 80 calories. The ICA version is 60 calories to keep things moving. Depending on class size, the rowers may already be in use when you finish the snatches, in which case the sub will be a 1200m run or 60/45 cal bike. Masters 55+ snatch weight is 35/20#.

“2017 Age Group Online Qualifier Workout 4”

2 rounds for time:

• 10 deadlifts (315/225#)
• 20 deficit handstand push ups (4.5/3.0″)
• 30 front squats (95/65#)

WOD Notes: Yes, the deadlift is ridiculously heavy, NTE 80% of your 1 rep max. The sub for HSPU is heavy DB/KB shoulder press. We have limited HSPU stations, so only people attempting this workout Rx will get a spot on the wall. Masters 55+ use M: 255/0″/75 and  W: 175/0″/55. For a full description of the workout visit the Games site, HERE.

Schedule Notes: All classes are full except for Open Gym. If you signed up but can no longer attend, remove yourself at least ONE HOUR before class to avoid a $10 “no show” fee. Please and thank you!!!!

Community Notes: Happy birthday Andrew!

2017 Age Group Online Qualifier Workout 2

12 minute AMRAP of:

• 25 toes to bar
• 50 double unders
• 15 squat clean (M: 135/185/225, W: 85/115/145)

WOD Notes: Over the next 3 days we’ll complete the 2017 Age Group Online Qualifier (AGOQ) workouts, as we support Betsy in her next level of competition! Click HERE for the workout descriptions. (Our versions may be slightly modified.) For this WOD, Masters 55+ use M: 115/135/155, W: 65/85/105.

Schedule Notes: Saturday’s Daily WOD will be AGOQ Workout 4, and Sunday’s WOD will be AGOQ Workout 1. (Sorry, it’s definitely not a Football WOD!)

Back Squat 5-5-5-5-5

Then

8×50 yd sled drag

WOD Notes:  Compare to 160326.

Community Notes:  Happy Birthday Kerry!

Complete 3-6-9-12-9-6-3 reps for time of:

• burpees over a bar
• push jerks (155/95#)
• chest to bar pull ups

WOD Notes:  Anyone with shoulder issues should scale the push jerks first to either strict presses at significantly lighter weights or power cleans if you want to avoid going overhead at all.

Complete 5 rounds for time of:

• 30 sit ups
• 30 yds OH walking lunges (45/25#)

Note:  We will have a Massage Therapist coming in during classes this Saturday, April 22 to perform some Ashiatsu massages on anyone interested.  Amie Kraft has a background in working with athletes and comes to us highly recommended.  If you have any aches and pains and want to try her out, come on in!

“Filthy Fifty”

For time:

• 50 box jumps (24/20″)
• 50 jumping pull ups
• 50 kettlebell swings (53/35#)
• 50 walking lunges (25R/25L)
• 50 knees to elbow
• 50 push press (45/35#)
• 50 back extensions 
• 50 wall balls (20/14# t0 10/9′)
• 50 burpees
• 50 double unders

WOD Notes: Compare to 151017.

Note:  The 8:30 and 9:30 are already full for tomorrow.  Out of respect for athletes looking to book a class please pull your name out before you go to bed if you think you can’t attend.  There will be a penalty tomorrow for anyone who no-shows or cancels within 15 minutes of class.

Schedule Notes: There will be ONE class on Sunday, at 9:00am. Please be considerate to your fellow athletes and only pre-register if you 100% plan to attend. If you get locked out, text Nikki or John and we will do our best to accommodate!

Turkish Get Up 1-1-1-1-1

Then

Cluster 1-1-1-1-1

WOD Notes:  A cluster is a clean immediately into a thruster.  If you are still working on a full clean, you can complete a power clean then thruster.  Anyone with shoulder issues will work on KB arm bars in place of get ups and cleans instead of clusters.  Compare cluster to 160224.  Compare TGU to 150926 or 150131.

Complete for time:

• 10-9-8-7-6-5-4-3-2-1 sumo deadlifts (275/185#, NTE 75% 1RM)
• 35 double unders after each set

WOD Notes: Bring your intensity! Double unders should not take more than a minute per round.

Schedule Notes: This Sunday (Easter) we are offering the 9:00am class only. PLEASE register only if you are 100% committed to attending. Thank you!

Community Notes: Happy birthday Marissa Y and Katie S!

Overhead Squat 5-5-5-5-5

Then

3×10 high hang muscle snatches

WOD Notes: Compare to 160705.

“Badger” 

Complete 3 rounds for time of:

• 30 squat cleans (95/65#)
• 30 pull ups
• 800m run

Or

“Badger Cub”

Complete 3 rounds for time of:

• 20 squat cleans (95/65#)
• 20 pull ups
• 400m run

WOD Notes: Badger is a HERO WOD in honor of Navy Chief Petty Officer Mark Carter. Compare to 131209.

Community Notes: Happy birthday to John and Chris S!

Split Jerk 1-1-1-1-1

Then

50 yds handstand walk (or handstand practice of any kind)

WOD Notes:  Compare to 160126.

Community Notes:  Happy Birthday to Boelker and Dani!

Complete for time:

• 500m row

then immediately into 30-20-10

• burpees
• squats (135/95#)

The round of 30 squats will be back squats, 20 will be front squats and 10 will be overhead squats.  We will record total time to complete the row and the burpees and squats.

Shower Notes:  The shower is temporarily out of order until further notice.  We hope to have it back up and running in a few weeks.

Reminder:  The 9:30 tomorrow is cancelled.  Sorry for the inconvenience!

Run 800m as fast as you possibly can.

Rest for the remainder of 7 minutes and repeat for a total of 4 rounds.  No cherrypicking!

Complete 2 rounds for time:

• 25 pull ups
• 25 kettlebell swings (53/35#)
• 25 push ups
• 25 box jumps
• 25 floor wipers (135/95#, NTE 80%)

WOD Notes: The gymnastics movements might slow you down, but don’t spend more than 3 minutes at any station. For floor wipers, each Rx rep requires 4 touches: right plate + floor + left plate + floor.

Schedule Notes: There will be no 9:30am class this Friday, April 7. We apologize for any inconvenience! All other classes, including the 12:00 noon class, are on. Thanks for understanding as John has a birthday obligation to catch as many trout as possible that day.

Community Notes: Happy birthday Pete!

Sumo Deadlift 2-2-2-2-2

Then

3x10Rt/10Lt KB snatch

WOD Notes:  Compare to 160827.

“Karen”

Complete for time:

• 150 wall balls (20/14 to 10/9′)

WOD Notes: One of the original CrossFit benchmark ladies! The recommended time domain for this workout is under 12 minutes, and there will be a 15 minute cap.  Compare to 160125.

Snatch Balance 5×1 (60% of anticipated 1 rep snatch)

Then

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

WOD Notes:  Compare to 170913.

Box Squat 8×3 (80%)

Then

Max calories in 1 minute on the air bike

WOD Notes:  In order to get through 8 sets of three there will need to be very little down time between sets.  Get ready to pack a lot of hard work into a class!

Complete 5 rounds for time of:

• 7 deadlifts (315/205# NTE 75% 1 RM)
• 7 muscle ups

WOD Notes:  The sub for muscle ups today will be 14 pull ups.  There will be hard cap on this workout at 20 minutes.

Coaching Notes:  Congrats to Ryan on crushing his test class tonight!  He’ll be coaching the Monday at 7:00 pm starting next week.

Community Notes:  Happy Birthday Mitch and Nicole!

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

• Hang power cleans (135/95#)
• Push ups

WOD Notes: Coaches challenge = unbroken HPC

Community Notes:  Ryan will be coaching tonight at 7:00 pm for his official trial class. The more the merrier to show your support and make him work for it! Also, best wishes to Tanya who is taking a few months off to prepare for baby #3. We look forward to having her back later this summer!

CrossFit Games Notes: This year’s CrossFit Games are taking place in Madison, WI the first weekend in August. We expect the ticket presale to open up within the next month. If you are interested in attending, reach out to Dave for more details.

Bench Press 5×5 (75%)

Then

50 evil wheels NFT

Community Notes:  Happy Birthday to Duris and Erin B!

Pizza Helen Notes: Wear your green, BYO, and come out for a fun afternoon! Gym will open around 4:00. The WOD is 3 rounds for time of: Eat a slice of pizza, 400 meter run, 21 kbs (53/35#), 12 pull ups.

Join us between 4:30 and 7:30pm for Open Gym. You can work on anything you’d like, including making up a workout you missed from the past week:

1. Open 17.4
2. EMOM for 20 minutes of: 20 double unders, 1 clean
3. Complete 3 rounds of 40s on and 20s off of: one arm DB thrusters (50/35#), strict toes to bar, box jumps (30/24″), strict pull ups
4. Complete 21-15-9 reps for time of: burpees, push presses (135/85#), toes to bar
5. Front Squats 2-2-2-2-2 then 3×10 DB thrusters (50/35#)
6. Complete for time: 50 box jumps (24/20″), 100 KB swings (53/35#), 500 single unders

CFE Notes:  Join Coach Kehl for CrossFit Endurance at 4:30 tomorrow!  Sign up in Wellness Living if you plan to attend.

Complete for time:

• 50 box jumps (24/20″)
• 100 kbs (53/35#)
• 500 single unders

WOD Notes: Movements must be completed in order.

Pizza Helen Notes: This Saturday is Pizza Helen! Meet at the gym at 4:00pm; first heat will kick off at 4:15. Please sign up in Wellness Living by FRIDAY AT NOON so we know how many pizzas to order. Post to comments if you are attending but don’t want pizza. For our newer members, Pizza Helen is an annual St. Paddy’s day tradition at ICA. We do the benchmark WOD “Helen,” but eat a slice of pizza before each round. BYO if you want to sub a beverage instead of (or in addition to) the pizza. Come on out and have some fun!

Front Squat 2-2-2-2-2

Then

3×10 DB thrusters (50/35#)

WOD Notes:  Compare to 160802.

Community Notes: Happy Birthday Dubs!

Complete 21-15-9 reps for time of:

• burpees
• push presses (135/85# NTE 65% 1rm)
• toes to bar

Community Notes:  Happy Birthday KtL!

EMOM for 20 minutes of:

• 20 double unders
• 1 clean

WOD Notes:  This is a strength WOD wrapped in a little bit of skill work and conditioning.  You should be gradually adding weight to your clean every 2 to 3 minutes until you get to a working max.  You will likely not hit a PR in this format but it is an opportunity to work a lot on the skills!  You should have at least 30 seconds of downtime during each round.

Deadlift 3-3-3-3-3

Then

5×10 Russian KBS (as heavy as possible)

WOD Notes:  Compare to 160713.

Weather Notes:  The ICA parking lot is plowed but as of tonight the roads are still not great.  Be careful on the way in and watch for frozen puddles in the parking lot!

“The Chief”

Max rounds in 3 minutes of:

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

Rest 1 minute. Repeat for a total of 5 cycles. Score is total rounds completed.

WOD Notes:  This is an ICA favorite benchmark WOD. Unlike most AMRAPs, only complete rounds count towards your score.  Compare to 151111.

Nutrition Notes: It’s been a month since we started our Spring nutrition “clean up.” Just about 2 weeks to go! For those of you still in the challenge, great work and keep it up! For anyone who fell off the bandwagon, take the next 2 weeks to eat clean and feel your best as we finish up Open 2017.

Schedule Notes: If Winter Storm Stella follows current predictions, it is highly likely we’ll be closed on Tuesday. Please check the blog throughout the day for updates. If we cancel a class you registered for, you should get an email as well. Thanks for your understanding!

Back Squat 1-30-1-20-1-10-1

WOD Notes:  This is an infamous workout at ICA!  The goal is to hit the sets of 1 at around 85 to 90% of a true max, then push as heavy as you can on the 30, 20 and 10 sets.  A safe bet is shooting for 50, 65, and 80 percent respectively. This would qualify as a mind altering experience. Compare to 150725.

Open Notes:  We wanted to give a big thanks to all 80 athletes who completed 17.3 yesterday.  By far the biggest success was seeing our athletes consistently choose wise scales throughout the day.  Continue using the Open as a source of motivation but always keep your goals and priorities in mind!

Complete for time:

• 400m run
• 25 handstand push ups
• 400m run
• 25 thrusters (95/65#)
• 400m run
• 25 KB swings (70/53#)
• 400m run
• 25 overhead squats (95/65#)

Open Notes:  Congrats to the top 5 teams for 17.2:

1. Flex Appeal
2. Abusement Park
3. Mayhem Understudies
4. Team 17
5. 61 Stone of Stud

After 2 weeks, the overall rankings are:

1. Flex Appeal (644)
2. Mayhem Understudies (627)
3. Abusement Park (607)
4. Masters Revenge (588)
5. 900 lbs of Twisted Steel and Sex Appeal (536) & Beast Modes Babes (536)

Full results are listed HERE.

Complete 5 rounds for time of:

• 5 deadlifts (315/205#)
• 2 rope climbs
• 20 box jumps (24/20″)

Complete 3 sets for max reps of:

• Bench press (60% 1 rep max)
• Ring rows

WOD Notes:  For this workout you’ll complete as many reps as possible on the bench press, then immediately complete as many reps as possible on the ring rows. Rest for 3-5 minutes and repeat.

Complete for time:

• 1-2-3-4-5-6-7-8-9-10 power cleans (185/115#)
• 10-9-8-7-6-5-4-3-2-1 front squats (185/115#)
  

WOD Notes:  The first round of this workout will consist of 1 power clean and 10 front squats, then 2 power cleans and 9 front squats and so on until the last round of 10 power cleans and 1 front squat.

Teams of 4 complete:

• 5000 or 4500 or 4000 meter row (male/coed/female teams)
• 200 wall balls (20/14# to 10/9′)
• 200 med ball sit ups (20/14#)
• 200 burpees

WOD Notes: Someone must be on the rower at all times until the row is completed. The other 3 partners work ONE at a time on wall balls, sit ups, and burpees – in that order. For the sit ups, the ball does not need to touch the floor – it should remain on your chest throughout the movement.  Teams may switch who is rowing as often as desired. If the row finishes first, all team members will work on the remaining burpees – two at a time.

Class Registration Reminder: Due to classes being full, we are increasing class caps for tomorrow only. If you signed up and don’t show up, there will be a $10 “no show” fee.