With a partner complete:

• 5 minutes of slam balls (40/30#)
• 2 minute rest
• 5 minutes of Russian twists (25/15#)
• 2 minute rest
• 5 minutes of burpees

WOD Notes: Partners can divide the work any way they want. One person works at at time.

Bench Press 6×4 (80%)

Then

3×20 banded push ups

“The Firebird”

Complete 5 rounds for time of:

• 800m run
• 5 muscle ups
• 10 hang power cleans (155/105#)
• 20 wallballs (20/14# to 10/9′)
• 30 double unders

WOD Notes:  This is our “House WOD” which we perform every year on Thanksgiving. The sub for muscle ups is 2x pull ups plus 2x push ups. Compare to 111126, 121111, 131128, 141127 and 151126.  If you’re not up for an hour-long monster WOD, consider “The Firebird Express,” listed below.

Schedule Notes: We’ll set off informal “heats” at ~ 7:30, 8:00, 8:30, 9:00 and 9:30, but you are welcome to start on your own at any time. There will be no coach-led warm up, so please show up early to warm up/mobilize. Please ensure you can be out the door by 10:30am.

“The Firebird Express”

5 rounds for time of:

• 400m run
• 10 pull ups
• 10 hang power cleans (115/75#)
• 10 wall balls (20/14# to 10/9′)
• 20 double unders

Community Notes:  Happy Birthday Ed! And congratulations on the birth of your daughter Vivienne on 11/21!!

Complete for time:

• 10 mountain climbers (R+L=1)
• 20 KB swings (53/35#)
• 30 mountain climbers
• 40 KB swings (53/35#)
• 50 mountain climbers
• 40 KB swings (53/35#)
• 30 mountain climbers
• 20 KB swings (53/35#)
• 10 mountain climbers

Food Notes:   Kettlebell Kitchen is offering a promo of 20% off for any orders placed by tomorrow (Wednesday) night at midnight.  The promo code is “THANKS20” for anyone who is interested!

Meat Notes:  Meat will be delivered at 3:45 pm for anyone who ordered it!

Back Squat 4×6 (80%)

Then

30 consecutive backwards lunges in place (15Rt/15Lt, 30% 1RM back squat)

Reminder:  Thursday and Friday this week will have a modified schedule.

• Thursday – Firebird from 7:30 to 10:30.  If you want to kick off with a group, we will kick off informal heats 7:30, 8:00, 8:30, 9:00 and 9:30.
• Friday – Classes at 9:30 am, noon and 5:00 pm. Open gym from 10:30 to noon.

AMRAP in 12 minutes of:

• 10 toes to bar
• 5 cleans (205/125# NTE 80%)

Deadlift 3×6 (80%)

Then

3×10 barbell hip thrusters (glute bridges)

Reminder: Please have all hoodie orders place by tomorrow (Saturday) at noon.  Hoodies will be sold by preorder only, we are not ordering extras.  The sheet for ordering is HERE.

Complete 5 rounds for time of:

• 15 burpee box jumps (20/16″)
• 3 rope climbs

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. Back Squat 20 rep max then 10 front levers NFT
2. “The Nightmare on Wheatland Street” – teams of 4 complete 4x200m run, 200 G2O (75/55#), 200 box jumps, 200 KB swings (53/35#), 200 wallballs (20/14# to 10/9′), 200 push ups, 4x200m run
3. Complete 3 rounds for max reps in one minute of: DB thrusters (50/30#), bar muscle ups, row (1 cal = 1 rep), burpees
4. Every 4 minutes for 5 cycles complete max consecutive bench presses at bodyweight NTE 75% then 50 evil wheels NFT
5. Complete 10 rounds for time of: 7 hang power cleans (95/65#), 7 front squats (95/65#), 7 S2O
6. Complete 3 rounds each for time of: 750m row, 100 double unders

Complete 3 rounds, each for time of:

• 750m row
• 100 double unders

WOD Notes:  We will be trying to set off rounds every 7 to 10 minutes depending on the size of the class.  Go fast!

Food Notes:  Kettlebell Kitchen (the new food delivery service at the gym) will start delivering next week.  Anyone interested in getting in on the first order must do so by midnight tomorrow (Wednesday).

Our new gym will feature this awesome, new, hard-lined water cooler – courtesy of all of you! (Paid for using the cash you gifted us at the 5th anniversary party.) Thank you, and we hope you enjoy it!!

Complete 10 rounds for time of:

• 7 hang power cleans (95/65#)
• 7 front squats (95/65#)
• 7 shoulder to overhead (95/65#)

WOD Notes: Anyone with shoulder issues can sub 7 deadlifts for the shoulder to overhead.

Community Notes: Happy birthday Allen!

Every 4 minutes for 5 rounds complete:

• Max consecutive bodyweight bench presses (NTE 75%)

Then

• 50 evil wheels NFT

WOD Notes:  Choose a weight for this workout that allows you to get at least 12 reps in the first set.  After that, it can go down hill.  We will record total reps completed for all 5 rounds.

Moving Notes:  Mark your calendars for our tentative move date – the weekend of Dec 10/11! Current plan is to run the “12 Days of Christmas” WOD Saturday morning, then reconvene at around 1:00 pm to start moving. We’ll finish up on Sunday – exact time TBD based on how much we get done Saturday. Anyone who is willing to move heavy stuff or anyone with a truck would be a HUGE help that weekend!

Nutrition Challenge Notes: Congratulations to the winners of our 2016 Fall Nutrition Challenge!! This challenge was the most successful we’ve seen to date, and we are thrilled that so many athletes have committed to continuing their new eating habits beyond the end of the challenge. The three winners, listed below, outshined the competition with strict diet adherence and amazing results all around.

• Level 1 (Macro-ish) – Chris Sigal
• Level 2 (Macro) – Karen Smith
• Spirit – Heather Morgan

All 3 winners will receive a $50 gift card to Kimberton Whole Foods!

“The Nightmare on Wheatland Street”

Teams of 4 complete for time:

• 4 x 200m relay run
• 200 ground to overhead (75/55#)
• 200 box jumps (24/20″)
• 200 kb swings (53/35#)
• 200 wallballs (20/14# to 10/9′)
• 200 pushups
• 4 x 200m relay run

WOD Notes:  For the relay run, each member must complete a 200m sprint (one person at a time).  After the run, you may have two people working at a time through each of the movements.  All exercises must be completed in order, and each team may only have two implements (two wallballs, two boxes, etc.) All team members do NOT have to do an even number of reps; work together to achieve the fastest time possible!  The workout finishes when the last teammate finishes their 200m run.

Community Notes:  Happy Birthday Melissa!

Back Squat 20 rep max

Then

10 front levers NFT

WOD Notes:  YES!! The 20 rep max back squat is here.  Take several sets of 5 to 10 reps to warm your way up.  Then load on the weight you think you can do 10 times, and do it 20 times.  Compare to 151116.

Sumo Deadlift 5×8 (75%)

Then

3×10 Romanian Deadlifts (30% 1RM sumo)

WOD Notes:  Today is a volume day in which you are going to hit 5 sets of deadlifts all at the same weight.  This is a good day to work toward perfecting your form.  Things have gone right if your glutes, hams and upper back are sore.  There should be minimal low back soreness after this workout.

“Open 14.1”

AMRAP in 10 minutes of:

• 30 double unders
• 15 power snatches (75/55#)

WOD Notes: Compare to 140228.

“Helen”

Complete 3 rounds for time of:

• 400 m run
• 21 kettlebell swings (53/35#)
• 12 pull ups

WOD Notes: This is a benchmark workout, and the goal is INTENSITY! The 400m run should be as fast as possible, and don’t break on the KBS and PU if you don’t have to. Compare to 160222.

Bench Press 5×10 (approx. 65% 1RM)

Then

Find your 3 rep max weighted ring dip

WOD Notes: This starts our strength cycle leading up to our mock power meet in February. The 5 sets of bench press should all be performed at the same weight.

Schedule Notes: Remember that we now run a small class concurrent with Open Gym from 7:30-8:30. Be sure you sign up for the one you plan to attend! Also, if you registered but can no longer attend class, please remove your name ASAP, no later than 90 minutes before the start of class. Thank you!

AMRAP in 20 minutes of:

• 5 clean and jerks (185/115#)
• 10 burpees

Rest 30 seconds after each round.

Community Notes:  Happy Birthday Betsy!

“Tabata Something Else”

• pull ups
• push ups
• sit ups
• squats

WOD Notes:  The Tabata interval consists of 20 seconds of work followed by 10 seconds of rest.  Repeat for a total of 8 rounds.  In this case you will complete all 8 rounds of pull ups, then all 8 rounds of push ups, then sit ups, then squats.  There is no rest between movements.

Community Notes: As part of the Fall nutrition challenge, we started a FaceBook group where participants could post recipes, ask questions, and support each other throughout the month. The challenge is over, but based on popular demand, the FB group is staying! If any ICA members want to join our “ICA Nutrition Club,” you can request access to the group HERE. All are welcome!

Community Notes:  Happy Birthday Faith!

“CrossFit Total”

• Back Squat 1-1-1
• Shoulder Press 1-1-1
• Deadlift 1-1-1

WOD Notes: After warming up, you’ll have THREE attempts at each lift to establish a one rep max. Choose your attempts wisely! Your score is the sum of your highest squat, press, and deadlift. If you’re curious, click HERE to read a 2006 CrossFit Journal article about the Total. Compare to 151031. Rx today requires wearing a costume! (Plus, it is scientifically proven that wearing a costume helps you PR.)

2016 Nutrition Challenge WOD

AMRAP in 12 minutes:

• 100 double unders
• 25 toes to bar
• 25 deadlifts (225/155#)
• 50 box jumps (24/20″)

As soon as the 12 minutes are up, you will have 10 minutes to find your 1 rep max hang squat clean.

WOD Notes:  This is the culmination of the nutrition challenge.  The goal is to keep the workout as close to the same as possible so that we can track results consistently.  Check back to the last time HERE so you can know what scales you used.

Nutrition Notes:  Anyone who wants to be eligible for “winning” the nutrition challenge needs to submit their food journals by Wednesday.

Back Squat 8×1 (90%)

Then

Max consecutive strict pull ups

Complete 4 rounds for time of:

• 15 bar facing burpees
• 15 toes to bar
• 400 meter run

WOD Notes: Today is an unweighted metcon – just go fast! You should be able to complete the toes to bar in 1-3 sets; scale as needed.

Nutrition Challenge Notes: We are in our last week of the 2016 Fall Nutrition Challenge! Woo hoo! We’ve seen some amazing results so far. The challenge technically ends this Sunday, but we strongly recommend adhering to your diet until after completing the benchmark WOD, which will be the Daily WOD on Monday 10/31.

CrossFit Total Notes: Every year on Halloween we perform the CrossFit Total. This year it will be postponed a day – until November 1. Everyone is encouraged to come in costume!! Based on empirical data from previous years, costumes basically guarantee a PR!

Community Notes: Happy birthday Jimbo!

Shoulder Press 3-3-3-3-3

Then

3×8 hang muscle snatch (50% 1RM power snatch)

Meat Notes:  Anyone interested in ordering beef, pork or chicken through Rineer Family Farms has until tomorrow (Tuesday) at 8:00 pm to fill out this SHEET. 

AMRAP in 25 minutes of:

• 25 single arm DB overhead lunges (35/25#)
• 25 cal row
• 25 weighted sit ups (35/25#)

WOD Notes:  All 6 rowers will be available on a first come, first serve basis.  If a rower isn’t available, sub 25 burpees (or 1 burpee per calorie until a rower becomes available).

Class Registration: Thanks to everyone who early cancelled this weekend to make space for other athletes. We had a few no-shows, due to athletes forgetting they had signed up for class earlier in the week. To help prevent this, we enabled an auto email in Wellness Living that will remind you of class registrations 24 hours before your class. (You will only get this email if you signed up more than 24 hours before class.)

Deadlift 8×1 (90%)

Then

5x5R/5L single leg deadlifts (30% 1RM)

WOD Notes:  Note that today’s work out is not a 1 rep max.  The goal is to get to a high percentage of your max and stay there for 8 singles. If your back is sore/tired from Friday’s WOD, you may end up working at a lighter percentage.

Schedule Notes: If you registered for class but can no longer attend, please remove your name as soon as possible (no later than 90 minutes before class). Thank you!

Community Notes: Anyone looking for more of a metcon tomorrow should consider the Citizen Advocacy 5k or 10k, which kicks off at 8:30am from Reeves Park.  There are always a few ICAers in the mix and we are sponsors of the race.  The race will be held rain or shine. For more information visit the event Facebook page or website.

EMOM for 20 minutes of:

• Even minutes: 1 barbell complex (see below)
• Odd minutes: 15 wallballs (20/14# to 10/9′)

Barbell Complex (165/105#):

• 3 deadlifts
• 3 hang (squat) cleans
• 3 power cleans

WOD Notes: EMOM means every minute on the minute. You’ll end up completing 10 barbell complexes and 10 rounds of wall balls. For the barbell complex, you must string the 3 deadlifts and 3 hang cleans every round. You can drop the bar between power cleans if needed.

Community Notes: Happy birthday Tav!

Complete 5 rounds for time of:

• 10 chest to bar pull ups
• 20 push ups
• 30 squats

WOD Notes:  C2B pull ups will be scaled to regular pull ups, banded pull ups or ring rows as needed.  For anyone looking to get in some higher level skill work feel free to sub 20 pistols for 30 air squats!

Complete for time:

• 100 kettlebell swings (53/35#)
• 300 double unders

WOD Notes: Divide the work any way you want. Who’s up for completing this in order (all 100 kbs followed by all 300 DUs)?

Front Squat 3×8 (75%)

Then

3x10Rt/10Lt split squats (30% 1 rep max back squat)

In teams of 2, complete an AMRAP in 15 minutes of:

• 21 thrusters (95/65#)
• 21 burpees

WOD Notes: One person works at a time. Partners can divide the work any way you want. Move fast and work as a team!

Schedule Notes: It is our goal to never have an athlete locked out of class because it is full. Recently weekend and 5:15am classes have been filling up online, yet actual class attendance is below the max. Here are some changes we’re making to help:

1. We have added a 7:30am class on Saturdays. It is limited to 8 people because Open Gym will be running concurrently. We have added this class as a stop gap, on a trial basis, while we consider our other options.
2. We’ve enabled the “late cancel” option in the Wellness Living software. Athletes can remove themselves from class up to 90 minutes beforehand with no penalty. If you pull your name within 90 minutes of class, you’ll be marked as a “late cancel” and you’ll be charged for the class. We recognize this is not a penalty for unlimited members. However, we can see who late cancelled, and we will impose creative penalties if we see it happening.

Power snatch 1-1-1-1-1-1

Then

“Randy”

• 75 power snatches for time (75/55#)

WOD Notes:  Compare power snatch to  160715.  Compare “Randy” to 150410.

Scheduling Notes:  The weekend classes are filling up faster and faster and more and more late cancels are happening.  People are being kept out of classes each week while the class ends up not being full.  If you are not 100% positive you will be there (maybe you’re going out that night?), don’t sign up in the first place… or remove your name the night before the workout.

Reminder:  The noon class is cancelled tomorrow.  Sorry for any inconvenience!

Community Notes: Happy birthday Dan Eichenwald!

Box Squat 6×3 (85%)

Then

Max consecutive toes to bar (1 attempt)

Schedule Notes:  The Friday noon is cancelled this week.  Sorry for the inconvenience. The schedule change is reflected in Wellness Living.

“Diane”

21-15-9 reps for time of:

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

WOD Notes:  Compare to 151124.

Complete 5 rounds for time of:

• 3 rope climbs
• 300m run

Bench Press 10×2 (90%)

Then

3x10Rt/10Lt DB muscle snatches

WOD Notes:  This workout is NOT designed to be a 2 rep max.  Instead you should take your time warming up to 90% and stay there for 20 reps or as many as you can without failure.  All 10 sets should happen at the same weight.

Community Notes:  Happy Birthday Steve!

Partner 4x800m run + max muscle ups

Explanation: With a partner you will alternate running a 4x800m (each athlete runs 2 times).  While your partner runs, you will be completing as many muscle ups as possible.  We will record the total time for 2 miles of running as well as total muscle ups completed.  Challenge: can any individual get through 30 MU or any team get through 50 MU?  Scale for muscle ups will be 5 pull ups and 5 push ups.

Nutrition Notes: We created a Facebook group for our members participating in this year’s nutrition challenge. The goal is to use the group as a forum for questions, support, and to share ideas and recipes! If you are doing the challenge and weren’t already added, click HERE to view and join the group!

Many of you worked with Jenna Carelli last year during our nutrition challenge. Jenna reached out recently to let us know she is offering a yearlong nutrition accelerator – beginning Jan 1. If anyone is interested, you can reach out to Jenna to schedule a free consult to discuss deliverables. [info@crazyhealthyfit.com] The earlybird special is $360 upfront for the entire year ($30/month).

Come in between 4:30 and 7:30 to make up one of the last 6 workouts.  This week the choices are:

1. Back Squat 3×8 (75%) then 25 seated box jumps NFT
2. Complete 21-15-9 reps for time of: bar facing burpees, OHS (95/65#), C2B pull ups
3. Complete 5 rounds for time of: 2 rope climbs, 8 back squats (225/135#), 9 HSPU
4. AMRAP in 12 minutes of: 100 double unders, 25 t2b, 25 deadlifts (225/155#), 50 box jumps (24/20″) then 10 minutes to find 1RM hang clean
5. Deficit Dead 5×5 (75%) then 3×10 barbell good mornings (30% 1RM dead)
6. Complete 5 minutes for max reps of calorie row immediately into 5 minutes of push presses (115/75#)

CFE Notes:  Coach Kehl will  be running his CFE  class tomorrow at 4:30.  This class is open to all skill levels, just like our other classes!  Sign up in Wellness Living if you plan to attend.

Community Notes:  Happy Birthday Pugh!

AMRAP in 5 minutes of:

• Row (1 cal = 1 rep)

Immediately into AMRAP in 5 minutes of:

• Push presses (115/75#)

WOD Notes:  This is a great chance to try out the new rower that just arrived as our 1st place prize in the 31 Heroes fundraiser!  Play the push presses safe.  It should be your goal to not fail a single rep.  Always put the bar down prior to failure.

Community Notes:  Happy Birthday Brooks and Kelly D!

Deficit Dead 5×5 (75%)

Then

3×10 barbell good mornings (30% 1RM dead)

2016 Nutrition Challenge WOD

AMRAP in 12 minutes:

• 100 double unders
• 25 toes to bar
• 25 deadlifts (225/155#)
• 50 box jumps (24/20″)

As soon as the 12 minutes are up, you will have 10 minutes to find your 1 rep max hang squat clean.

WOD Notes:  This is a test workout that we will complete again in 4 weeks at the end of the nutrition challenge.  Even if you aren’t taking part in the challenge, this will be a fantastic workout.  The double unders are meant to be a conditioning piece in this workout, not necessarily a skill test.  We want you to spend no more than 2 minutes to get through the 100 double unders.  If that is not doable, switch to 200 single unders.  If you can’t do toes to bar, butterfly abmat sit ups will be the sub.

Community Notes: Happy Birthday Coach Sarge!

Complete 21-15-9 reps for time of:

• bar facing burpees
• overhead squats (95/65#)
• chest to bar pull ups

WOD Notes:  The overhead squats in today’s workout are particularly difficult when paired with the other two movements.  If this is a movement you enjoy, it is a great chance to work on the skill.  We expect fewer than half the athletes today to go overhead and instead will do front squats at the same weight.

Come in between 4:30 and 7:30 to make up one of the last 6 workouts.  This week the choices are:

1. AMRAP in 22 of 10 power snatches (95/65#), 10 burpees
2. Front Squat 1-1-1-1-1-1 then max front squats in 2 minutes at 50%
3. Complete 5 rounds for reps of :30 on/:30 off of Pendlay rows (135/85#), lateral burpee broad jumps (24/20″), thrusters (135/85#)
4. Clean and Jerk 1-1-1-1-1-1
5. AMRAP in 22 of 200m farmer carry, 10 strict pull ups (35/25#), 20 DB power snatches (55/40#)
6. 4x800m run then partner tabata leg tosses

CFE Notes:  Join Coach Kehl for CFE tomorrow at 4:30!  Check the blog tonight to see the workout.

Reminder:  The swim WOD is this Sunday with Coach Tanya at Radnor High School at 2:00.  Cost is $6 at the door.  Sign up in Wellness Living if you plan to attend!

4 x 800m run

then

Partner Tabata leg tosses

WOD Notes:  This is a fantastic interval workout.  DO NOT CHERRY PICK! Scaling options will include rowing or running shorter intervals, and we will complete this workout rain or shine. Expect to set off a heat every 8 minutes. Compare to 160608.

AMRAP in 22 minutes of:

• 200m farmer carry (55&35#/40&25#)
• 10 strict pull ups (35/25#)
• 20 DB power snatches (55/40#)

WOD Notes:  This is a long slow metcon/borderline strength day.  You will get out of breath and it will be challenging but the movements are slow for the most part.  Each athlete will pick 2 different dumbbell or kettlebell weights. One to power snatch, and one for weighted pull ups. For those that cannot do weighted pull ups, perform a challenging version of a pull up (strict, banded, RR etc.)  and shoot for 5 to 10 a round.  Farmer carries are unevenly loaded and may be done in the warehouse if you don’t like carrying a metal object through lightning.  The power snatches should be split evenly between hands but you do not have to alternate each rep.

Community Notes:  ICA is sponsoring the Citizen Advocacy Phoenixville Run coming up on October 22.  There will be a 5k and 10k option and we typically have a few ICAers in the event.  You can register for the race HERE.

Reminder:  The ICA swim WOD is this Sunday at Radnor High School at 2:00 pm.  Make sure to sign up in Wellness living if you plan to attend.  Cost is $6 cash at the door, space is limited.

Clean and Jerk 1-1-1-1-1-1-1

WOD Notes:  Compare to 150626.

Reminder:  The first 10 minutes of each class today will be a brief break down of this year’s nutrition challenge which officially starts a week from today!  For more info on the nutrition challenge, check out this recent post.   The Level 1 (Macro-ish) templates in their first form can be found HERE.  Across the bottom of the spreadsheet are 4 caloric estimates.  You can put yourself into either 1500, 2000, 2500 or 3000 calories per day.  We can help you determine which category fits you best!

Complete 5 rounds of 30 seconds on, 30 seconds off of:

• Pendlay rows (135/85#)
• lateral burpee box jumps (24/20″)
• thrusters (135/85#)

Record total reps.

WOD Notes: Pick a thruster weight that will allow you to hang on for the entire 30 seconds in round 1.  Use the same weight for the pendlay row.  Here is the Pendlay row as explained by Glenn Pendlay.

Community Notes:  Happy Birthday Eric!

Front Squat 1-1-1-1-1-1

Then

Max front squats in 2 minutes at 50% 1RM

WOD Notes: Compare to 160501 and 160203.

AMRAP in 10 minutes of:

• 10 power snatches (95/65#)
• 10 burpees

WOD Notes:  This workout is fairly shoulder intensive.  If the snatches concern you, switch to power cleans instead.  Get the first round done in less than a minute and see where you end up!

Push Press 3-3-3-3-3

Then

5×5 weighted ring dips

WOD Notes:  Compare to 131109.

Row the following distances with rest in between:

• 250m
• 500m
• 1000m
• 500m
• 250m

WOD Notes:  In large classes we will have people teamed up on rowers.  If there are groups of 3, each person will row each interval.  Your rest time will be the time it takes for the other two people in your group to complete their rounds.  We will record your time on each row.

Complete 10 rounds for time of:

• 5 power cleans (155/105#)
• 10 jumping lunges (5 each leg)

Community Notes: Who’s ready for some clean eating?!?!? Our annual Fall Nutrition Challenge will take place Monday October 3 through Monday October 31. There is no cost to participate, and we encourage every single one of our athletes to join in the “fun.” Detailed information will be posted momentarily!

Complete 8 rounds for time of:

• 3 hang power cleans (225/135#)
• 6 lateral slamballs (40/30#)
• 9 lateral hops

Rest 30 seconds after each round.

WOD Notes:  Intensity is everything today.  Go as fast as possible through each round knowing there will be a 30 second rest after each.  Each person will be on their own schedule, check the clock when you finish a round and start up 30 seconds after.  The lateral hops will be over the barbell.

Complete for time:

• 40 box jumps (24/20″)
• 20 HSPU
• 30 box jumps (24/20″)
• 15 HSPU
• 20 box jumps (24/20″)
• 10 HSPU
• 10 box jumps (24/20″)
• 5 HSPU

WOD Notes:  All totaled we have 50 handstand push ups in this workout.  Kipping HSPU are acceptable today if you have stable shoulders and are actively pursuing them as a skill. Otherwise go strict HSPU, ring dips, or push ups.

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

Then

400m sled drag

WOD Notes:  Compare to 160422.

Complete for time:

• 1 mile medball run (20/14#)

then 8 rounds of:

• 10 wallballs (20/14# to 10/9′)
• 1 rope climb

WOD Notes:  There will be a continuously running clock for this workout.  As soon as you finish the run, begin the 8 rounds of wallballs and rope climbs.

Snatch Balance 5×1 (50-60% of anticipated snatch max)

Then

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

WOD Notes:  As with any heavy snatch day, the primary goal is to learn to impart momentum on the bar using your hips.  If you have shoulder issues, this should become a 1 rep max clean with a few 3 second pause squats before hand (in place of snatch balances).  Compare snatch to 160511.

With a 15 minute continuously running clock, from 0:00 to 3:00, perform 3 rounds of:

• 3 pull ups
• 6 push ups
• 9 squats

From 3:00 to 6:00, perform 3 rounds of:

• 4 pull ups
• 8 push ups
• 12 squats

From 6:00 to 9:00, perform 3 rounds of:

• 5 pull ups
• 10 push ups
• 15 squats

From 9:00 to 12:00, perform 3 rounds of:

• 6 pull ups
• 12 push ups
• 18 squats

From 12:00 to 15:00, perform 3 rounds of:

• 7 pull ups
• 14 push ups
• 21 squats

WOD Notes:  This workout will last 15 minutes for everyone.  Continue adding reps until you cannot complete all 3 rounds in the 3 minute window.  When you can’t complete the 3 rounds, the remaining portion of the 15 minute clock will turn into an AMRAP.  Example:  You only complete 2 rounds of 5, 10, 15 by the 9 minute mark.  You will continue to 15 minutes repeating 5-10-15 as many times as possible.

Triathlon Notes: I want to send a huge thank you to Tina, Nikki K., Tanya and Joe S. for making this event run so smooth!  For complete Tri results, click HERE.

• 2001 meter row

• 9 (9R/9L) weighted step ups (20/16″)
• 11 bear complexes (155/105#, NTE 75%) 

10R/10L KB arm bars

Then

Overhead Squat 1-1-1-1-1-1

WOD Notes:  Compare OHS to 151024.

Tri Notes:  Anyone interested in the tri can meet up at the gravel lot on New Mill Rd in Oaks at 6:30 am on Sunday.  We’ll bike approximately 1 mile to the start point.  The order of events will be swim ~ 200m, bike 6 miles, run 2 miles.  Anyone who wants to partake but doesn’t want to swim is welcome to do the biathlon (bike/run) or put together a team of 1 swimmer, 1 biker, 1 runner.  I expect the event to be finished by no later than 8:30 am.  This is a great way to test out all that fitness you’ve been working on all year!

Complete for time:

• 10 cleans (135/95#)
• 50 sit ups
• 8 cleans (135/95#)
• 40 sit ups
• 6 cleans (135/95#)
• 30 sit ups
• 4 cleans (135/95#)
• 20 sit ups
• 2 cleans (135/95#)
• 10 sit ups

WOD Notes:  The cleans are full squat, NTE 70% 1RM, and sit ups are butterfly abmat.

Triathlon Notes:  We are looking for a volunteer or two to be in kayaks during the swimming portion of the tri.  I can provide the kayaks if needed.  After the swim is done you’d have a good 40 minutes to hour to paddle around on a beautiful morning in a scenic spot!

Community Notes:  Happy Birthday to one of our newest members – Heather!

Complete 5 rounds for time of:

• 5 deadlifts (80% 1RM)
• 15 burpees over the bar

WOD Notes:  For the deadlift, pick the heaviest weight that you can do unbroken every round.  Very efficient deadlifters can push 80% on this.  Anyone that fights for technique should consider closer to 60%.

Triathlon Notes:  Anyone completing the ICA triathlon should meet this Sunday at 6:30 am  at the gravel parking lot on New Mill Road in Oaks, Pa.  I’ll be releasing a course map in the next few days.

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

Then

Weighted pull up 1-1-1-1

WOD Notes: Compare both movements to 151013.

Community Notes:  Happy Birthday Josh!

Andrew Richard Nuttall aka “Nutts”

On Labor Day (Monday 9/5), ICA will host an Open Gym from 8:00 to 10:00 a.m, in lieu of regularly scheduled classes.  At an Open Gym, you can work on ANYTHING you want. If you are looking for ideas, the recommended WOD for today will be a hero WOD, “Nutts.” This was designed to be completed individually, but you may want to split the workload with a partner.

“Nutts”

For time:

• 10 handstand push ups
• 15 deadlifts (250/165#)
• 25 box jumps (30/24″)
• 50 pull ups
• 100 wallballs (20/14# to 10/9′)
• 200 double unders
• 400m run with 45# plate

Teams of 2 complete for time:

• 800 meter run
• 100 slam balls (40/30#)
• 100 sit ups
• 100 wall balls (20/14# to 10/9′)
• 100 push ups
• 800 meter run

WOD Notes: Both partners compete the 800m runs, but the work in the middle is shared, with 1 person working at a time. Movements must be completed in order. (Some teams may reverse the order of slam balls and wall balls based on availability of equipment.)

Community Notes:  Happy Wedding Day to Marissa and Zach!

Power Clean 3-3-3-3-3

Then

3×10 bent over rows

Community Notes:  Happy Birthday Fili!

Back Squat 10-10-10

Then

Max distance in 4 minutes of:

• OH walking lunges (45/25#)

Every time you rest, complete 10 Russian twists.

“Sage”

AMRAP in 20 minutes of:

• 8 clean and jerks (155/105#)
• 28 double unders
• 15 toes to bar

Community Notes: Happy Birthday Ryan I!

Complete 3 rounds for time of:

• 400m run
• 15 front squats (165/110#)
• 15 handstand push ups

WOD Notes:  The sub for HSPU today will be 7 wall climbs.

Sumo Deadlift 2-2-2-2-2

Then

5×5 keg presses

Community Notes: HAPPY BIRTHDAY COACH TANYA!!!

Teams of 3, 2 working at a time complete 3 rounds for time of:

• 50 power snatches (95/65#)
• 50 burpee box jumps (24/20″)