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.

Workout of the Day

“Triple 2’s”

Complete for time:

• 2000m row
• 200 double unders
• 2000m run

Time Cap = 32 minutes

WOD Notes: This is an adaptation of a workout from the 2014 CrossFit Games, which has become an annual ICA benchmark. The row should take less than 10 minutes, the double unders less than 6 minutes, and the run less than 15 minutes. Scale distances and reps accordingly! Anyone who is unable to run can sub a 4000m bike.

Workout of the Day

With a partner, complete AMRAP in 20 minutes of:

• 50 box jumps (24/20″)
• 40 burpees
• 30 toes to bar

WOD Notes: Work does not need to be divided evenly; strategize with your partner to maximize speed! Whenever possible, partners should share a box. Soft boxes can be quickly flipped from 24″ to 20″ to accommodate M/F teams!

Workout of the Day

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

Then complete E2MOM for 10 minutes (5 rounds):

• 250/200m row or 500/400m bike (sprint!)

WOD Notes:  Today’s cleans can come from a high hang or low hang position. Focus on footwork and don’t let your feet jump out too wide! For the cash out, you’ll record all 5 rounds. Go for negative splits!

Community Notes: Happy birthday Davin T!

Workout of the Day

“Fran”

Complete 21-15-9 reps for time of:

• Thrusters (95/63#)
• Pull-ups

Rest 1 minute, then in the remainder of 15 minutes complete AMRAP of:

• 9 thrusters
• 9 pull-ups

WOD Notes: Fran is a CrossFit benchmark that we complete at least once a year. If you’ve done Fran before, get jacked up and go for a new PR! If you’ve never had the pleasure, it is time to establish a benchmark that you can improve upon for years to come. Strategy note: If you’re relatively new to Fran or if either of the movements cause you concern, break the reps into manageable sets, such as 7-7-7 for the 21s, 5-5-5 for the 15s, etc. A new twist this year – once you complete Fran, mark down your time, rest for 1 minute and then continue with sets of 9 + 9 until the 15 minute clock expires. You’ll record 2 scores: Fran time and extra rounds + reps completed.

Community Notes: Happy birthday Catherine K!

Workout of the Day

With a partner, complete 16 rounds (8 each) for time of:

• 10 KB sumo deadlift high pulls (53/35#)
• 10 KB reverse lunges (53/35#, 5R/5L)
• 10 single-arm KB push presses (53/35#, 5R/5L)

*Once the workout begins KB cannot be placed on the ground until the entire workout is done.

Time Cap: 24 minutes

WOD Notes: Join us for a kettlebell-based, partner-interval style workout with a twist! Each partner should have their own KB today, and at the call of 3-2-1-Go, both partners pick up their KBs and can’t put them down until all 16 rounds are completed! Each round should take approximately 1 minute; if it’s taking much longer you can swap for a lighter KB or reduce reps (e.g., 8’s instead of 10’s).

Workout of the Day

Overhead squat 1-15-1-10-1-5-1

Then complete 3 sets of:

• Max slam balls in 30 seconds

Rest approximately 90 seconds between efforts. Record highest round.

WOD Notes: This workout can be modified to front squats for anyone who is not comfortable with overhead squats. The first set of 1 will typically be around 75% of your 1RM. Each subsequent set of 1 should increase in weight, if possible. For the sets of 15-10-5, the % will vary greatly for each person, but a good starting point would be 60-70-80%.

Workout of the Day

Complete AMRAP in 18 minutes of:

• 10 push ups
• 15 wall balls (20/14# to 10/9′)
• 20 ab-mat sit-ups
• 25 air squats

WOD Notes: A good ole turn-your-head-off-and-work metcon! Pick modifications that allow you to do each movement in the first round unbroken.

Community Notes: Happy birthday Tyler F!

Workout of the Day

Complete 4 rounds for time of:

• 400m run
• 5 power cleans (AHAP)

Time cap: 18 minutes

WOD Notes: Go heavy on the power cleans! AHAP = As Heavy As Possible. For experienced athletes this may be around 80-85% of your 1RM. Newer athletes should lower the weight, increase the reps (~10/round), and focus on form. If you expect the 400m runs to take longer than 2:00 on average, you can modify to 250m or sub a bike or row.

Workout of the Day

Sumo deadlift 1-1-1-1-1-1-1

Then complete 15-12-9 reps NFT of:

• Single-arm bent-over dumbbell rows (per side)
• Single-arm suitcase deadlifts (per side)
• Banded wide-grip strict pull-ups

WOD Notes: If you’re feeling good, today’s the day to go for a new 1RM sumo deadlift! Start around 75% of your 1RM and increase by about 5% each set. If you’re feeling tired, get to a heavy weight and stay there for the remaining sets. For the accessory work, choose a band that allows you to complete each set of pull-ups in 1-3 sets.

Workout of the Day

Complete 6 rounds, each for time:

• 10* toes to bar
• 20* kettlebell swings (53/35#)
• 30* double unders

Start a new round every 4 minutes.

*If you complete the round in less than 2:30, add extra reps to the next round: 1 rep T2B, 2 reps KBS, and 3 reps DU. (Final round could be as high as 15 toes to bar, 30 KBS, and 45 DU.)

WOD Notes: Aim to complete each round in the 2:30 range… if you go faster you will have the “opportunity” to tack on extra reps the next round! Each round will be hard capped at 3 minutes to ensure at least 1 minute of rest. (Added challenge: If you’re proficient at all 3 of these movements, consider starting with the 15/30/45 reps and try to hang on for all 6 rounds!)

Community Notes: Happy birthday Daniel K!

Workout of the Day

Complete AMRAP in 20 minutes of:

• 25 burpees
• 15 back squats (50% 1RM)

WOD Notes:  Programming Credit: Slightly modified from CrossFit main page on Feb 6, 2023: “This long couplet will challenge your will as much as your body. Choose reps and loads that allow you to maintain a steady pace with limited breaks. You may or may not be able to complete the squats in one set, and the later rounds will be particularly challenging.”

Community Notes: Today is the first day of our new Aerobic Capacity class! It will take place on Mondays at 4:30pm in the North Room. Come in to build your cardiovascular endurance and develop more efficiency while running, rowing, biking, skiing, and more! (For those who were unaware, ICA offers an aerobic capacity track in SugarWOD that is FREE for all members. We post 4 workouts a week, on M/W/F/Sa. Many of our athletes have been following the programming and completing the workouts during Open Gym for the last year. This is our first time offering a coach-led specialty class in this area.) IMPORTANT NOTE – We ask that members pre-register for only one coach-led class each day, to ensure adequate availability for all our athletes. If you’re hoping to attend a second class (i.e., a Daily WOD and Aerobic Capacity), you can hop into the 2nd class if there are spots within 10 minutes of the class starting.

Workout of the Day

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

Then alternating Tabata for 16 rounds (8 minutes):

• Handstand hold
• Hollow tuck ups

WOD Notes: If you know your 1RM shoulder press, start your set of 10 around 50% and finish your final set of 2 around 90-95%. For the Tabata work, if you’re confident that you can hold a handstand for 20 seconds (for 8 rounds!), try adding shoulder taps or go free standing.

Community Notes: Happy birthday Pete P!

Workout of the Day

With a partner complete 3 rounds for time:

• 50/40 cal row
• 6 rope climbs
• 50/40 cal bike
• 6 rope climbs

Time cap: 30 minutes

WOD Notes: In this workout, one partner will work at a time. You can switch who is working and who is resting as often as you’d like, and you do not need to split the work evenly. Choose a rope climb variation that will take you and your partner less than 2 minutes to get through all 6 climbs each round. If you can’t rope climb, sub partial height rope climbs, rope pulls, or hanging knee raises (7-10 per rope climb).

Workout of the Day

“Open 23.3”

Starting with a 6-minute time cap, complete as many reps as possible of:

• 5 wall walks
• 50 double-unders
• 15 snatches (95/65#)
• 5 wall walks
• 50 double-unders
• 12 snatches (135/95#)

If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:

• 20 strict handstand push-ups
• 50 double-unders
• 9 snatches (185/125#)

If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:

• 20 strict handstand push-ups
• 50 double-unders
• 6 snatches (225/155#)

WOD Notes: It’s the final week of the 2023 Open!!! Today’s workout may be as short as 6 minutes or as long as 12 minutes… the better you do, the more time you get! As with all Open workouts, if you are a registered competitor, please review the Workout Description and Scorecard for your division before coming in: Rx & Scaled / Foundations. A few notes and logistics:

1. There is a tie break time: Judges please record your athlete’s time after each set of snatches, and write the score AND tiebreak time on the Main Room whiteboard!
2. Women using a 15-kg barbell (i.e., a “purple” barbell) do not need to add 1# plates today. The bars count as 35-lb for the Open.
3. Each athlete can have 2 barbells, covering the first 2 weight increments. If the athlete moves into round 3 or 4, judges and spectators should add weight to the bar while the athlete is on the HSPU.
4. At the start of each wall walk, you must get both feet up on the wall before you can move your hands. At the end of the wall walk, both feet must remain on the wall until your hands touch the outer tape (or pass the outer tape for Scaled). The rep is complete when your chest, thighs, and feet are fully on the ground.
5. There is a new strict HSPU standard this year. (Would it be the Open without a surprise new standard?!?) Throughout the rep, both hands must be touching the inner tape line, which will be 30″ long and 10″ from the wall.

Non-Competitors: Even if you’re not registered for the Open, we encourage you to come in and complete this workout! As a non-registered athlete, you can modify the WOD anyway you’d like.

Battle of the Generations: If you missed our update on the BOTG, click HERE to see the current standings! Our young guns have the lead, but our elders have 1 more week to make it up!

Schedule Notes: We have a normal schedule through the 4:00pm class time. Each class will run 2 heats of the workout, so everyone has a judge/counter. Starting at 5pm, we’ll open up the gym for Friday Night Lights! We’ll kick off heats every 20 minutes until everyone is through. For FNL there is no coach-led warm up or instruction, but there will be plenty of coaches and experienced athletes around to help out. When you show up, head to the North Room whiteboard to sign up for a heat time, then get yourself warmed up. Tentative heat times: 5:20, 5:40, 6:00 (headliner), 6:20, 6:40, 7:00.

This weeks’ headliner heat is open for volunteers! If you didn’t get to headline in weeks 1 or 2 and want to participate, this is your week! Rookies are especially encouraged, and keep in mind that true friends secretly nominate their gym besties to showcase in the headliner heat 😉

The theme of the week is ICA fitfam. Wear ICA gear or twin it up with your gym bestie! As is our tradition on the final week of the Open, plan to stay late to hang out, eat, drink and socialize with the crew.

Remember: Friday Night Lights is free for all ICA members and guests; it does not count as a class.

Workout of the Day

Front squat 2-2-2-2-2-2 w/2 second pause

Then, find your max height box jump.

WOD Notes: On the 2 rep pause squats, start around 60-65% and work up to 85-90%. For the max height box jump, start with a box you’re comfortable jumping on and then stack up plates to find your max! If you’re unable to perform box jumps, complete 20R/20L weighted box step ups. (Make them challenging!)

Workout of the Day

Complete 3 rounds for time of:

• 400m run
• 10 Turkish get-ups (5/side, 53/35#)
• 10 bar muscle ups

WOD Notes: If you’ve never done a Turkish get-up before, it’s a multi-step KB/DB movement that involves going from a lying position, to a seated position, to a lunge position, to a standing position, and back down again, all while holding a KB/DB overhead. It’s a full-body strength and stability exercise that will take some time to master but is well worth it! If bar muscle ups aren’t in your arsenal, you can sub 10-20 reps of jumping BMU or any challenging pull-up variation (kipping, strict, chest to bar, ring rows, etc.)

Community Notes: We are adding a new Aerobic Capacity class to the weekly schedule! Coach Ricky will be leading this class on Mondays at 4:30 PM in the North Room beginning next Monday, March 6th. Come in to build your cardiovascular endurance and develop more efficiency while running, rowing, biking, skiing, and more! Please reach out to Coach Ricky directly with any questions.

Workout of the Day

“The Chief”

AMRAP in 3 minutes of:

• 3 power cleans (135/93#)
• 6 push ups
• 9 air squats

Rest 1 min and repeat for a total of 5 rounds

WOD Notes: The Chief is an annual benchmark and a fan favorite! We last performed it at ICA on Apr 15, 2022. Choose a weight for the power cleans that will let you perform 3 reps “touch and go” throughout the entire workout. Push ups should be unbroken for the first 3-minute interval (usually 4-7 sets of push ups). Try to open up at a somewhat measured pace for the first 3 minute round and see how close you can stay to that number through the workout. Round 5 should be at a blistering pace!!

Community Notes: Happy birthday Kyle E and Jason L!

Workout of the Day

Complete E2MOM for 20 minutes:

• 1 squat snatch (90%)

Cash out:

Sotts press 5-5-5-5 

WOD Notes: The goal today is to improve our technique on the snatch! It’s a challenging lift to learn and can take years to master… so whether you’re new or experienced, your goal is the same – get a bunch of reps in and leave better than you started.

Community Notes: Happy birthday Darcy D!

Workout of the Day

Complete 10 rounds for time of:

• 9 thrusters (95/63#)
• 9/7 cal bike or row

Time cap: 20 minutes

WOD Notes: If you have a 3rd lung laying around, you may want to bring it in today… This should be a burner!

Workout of the Day

Deadlift 5-5-5-5-5

Then 3 rounds NFT of:

• 20 single-leg opposite-arm kettlebell Romanian deadlifts (10R/10L)
• 20 banded good mornings

WOD Notes: Today we’re working on heavy conventional deadlifts, increasing weight each set. If you know your 1 rep max, start around 65% and work up to approximately 85%.

Workout of the Day

“Open 23.2A”

AMRAP in 15 minutes of:

• 5 burpee pull-ups* 
• 10 shuttle runs (1 rep = 25-ft out/25-ft back)

*Add 5 burpee pull-ups after each round.

“Open 23.2B”

Immediately following 23.2A, athletes will have 5 minutes to establish:

• 1-rep-max thruster (from the floor)

WOD Notes: Welcome to Open 23.2!! This is a 2-part workout that will take place on a 20 minute clock. As with all Open workouts, if you are a registered competitor, please review the Workout Description and Scorecard before coming in: Rx & Scaled / Foundations. A few key things to be aware of:

1. The burpee pull-ups will increase by 5 reps each round, but the shuttle runs remain constant at 10.
2. The scaled version of the workout calls for burpees rather than burpee pull-ups. However, you still need to jump and 2-hand tap a pull-up bar that’s just beyond your reach! (Remember, if you can do 1 burpee pull-up, a score of 1 Rx will beat all scaled scores.)
3. Each shuttle run is 50-ft (25-ft down/25-ft back). Both feet must start behind the starting line. At each turnaround, both feet and one hand must touch the ground over the line. Stepping on or touching the line will be a no rep.
4. For Part B, you can start with your barbell pre-loaded to your opening weight. Each thruster must begin from the floor. Clips/collars must be used. Note that women’s 15-kg bars count as 35-lb for the Open.

Non-Competitors: Even if you’re not registered for the Open, we encourage all ICAers to complete this workout! As a non-registered athlete, you can modify the WOD anyway you’d like. For instance, i you are unable to shuttle run, you can sub a 20/15-cal bike or row.

Schedule Notes: We have a normal schedule through the 4:00pm class time. Each class will run 2 heats of the workout, so everyone has a judge/counter. Starting at 5pm, we’ll open up the gym for Friday Night Lights! We’ll kick off heats every 25-30 minutes starting at 5:10pm and going until everyone is through. For FNL there is no coach-led warm up or instruction, but there will be plenty of coaches and experienced athletes around to help out. When you show up, head to the whiteboard to sign up for a heat time, then get yourself warmed up. If you want the 5:10 heat time, we recommend getting in around 4:45. The 6:00pm heat is reserved for our “headliner heat.” This week we’re highlighting our ICA coaches! Even if you’re completing the workout earlier in the day, come on out to cheer everyone on!

The theme of the week is School Pride. Rep your high school or college, or dress in an outfit that represents your high school years!

We’re expecting a number of guests at FNL this year; some are dropping in from out of town while others are garage CrossFitters looking to do the Open in a high energy environment. If you see someone you don’t know, give them a warm ICA welcome!

Fun Fact: Friday Night Lights is free for all ICA members and guests; it does not count as a class.

Workout of the Day

On a 24 minute clock complete:

Minutes 0/4/8/12/16/20: 250m run

Minutes 2/6/10/14/18/22:

• 30 abmat sit ups (rds 1&4)
• 30 alternating toe touches (rds 2&5)
• 60 russian twists (30R/30L, 25/15#, rds 3&6)

WOD Notes: It’s going to be a beautiful day, so let’s get outside and enjoy it! For the run, choose a distance that you can complete in approximately 1 minute (not to exceed 1:15). Target the same for the abwork – aim for 1 minute and don’t exceed 1:15.

Community Notes: Happy birthday Grace G!

Schedule Notes: There will be no 5:30am or 9:30am class today. We apologize for the inconvenience and hope to see you at one of other class times!

Workout of the Day

Complete for time:

• 50 box jumps (24/20″)
• 50 pull-ups
• 50 kettlebell swings (53/35#)
• 50 walking-lunge steps w/ KB (53/35#, 25R/25L)
• 50 push presses (75/55#)
• 50 single leg toes to bar (25R/25L)
• 50 wall balls (20/14# to 10/9′)
• 50 hang power cleans (75/55#)
• 50 double unders

Time cap: 30 minutes

WOD Notes: If you’ve been doing CrossFit for a while, this WOD may look familiar. It’s a chipper-style workout based off “Filthy Fifty,” with a few modifications. As with most chippers, there are lots of reps! Minimize down time by picking modifications that allow you to complete each movement in large sets. When you get to the final two movements, put the pedal to the metal! If possible, line up next to someone you can share a box with; we’ll kick off 2 heats a few minutes apart.

Workout of the Day

“One board” bench press 2-2-2-2-2-2

Then using a black or red band complete 3 rounds NFT of:

• 20 two-arm tricep pushdowns
• 20 two-arm lat pulldowns
• 20 two-arm face pulls

WOD Notes: For the one-board bench press, you’ll place a 2×4 board on your chest lengthwise to limit the range of motion of the bench press. It will let you lift more than you would without the board; see if you can’t get your normal 1 rep max or 2 reps today! The second part of the workout is a bunch of banded accessory work. Don’t rush through it…time under tension will be key!

Community Notes: Happy birthday Megan S!

Workout of the Day

Nutrition challenge performance test:

• Row 500/400m (or bike 1000/800m)
• 15 bar-over burpees
• 15 clean & jerks (135/93#)
• 15 bar-over burpees
• Row 500/400m (or bike 1000/800m)

Time cap: 15 minutes

Then – Cool down with a 1 mile or 800m run, athlete’s choice

WOD Notes: Today marks the end of our 2023 Nutrition Challenge! For those who participated in the challenge, we’re hoping your good eating habits over the last month translate into PRs! Even if you didn’t do the challenge, come in for a great workout. The cash out is not a timed run, just a chance to get outside and run with no clock and no pressure!

Workout of the Day

Partner Interval (alternating after each full round)

AMRAP in 17 minutes of:

• 15 slam balls (30/20#)
• 15 weighted squats (holding slam ball)

WOD Notes: Grab a partner and join us for this fun partner WOD! Partners will share a slam ball, when possible. Hold the slam ball any way you want during the squats… just move fast!

Community Notes: Happy birthday Smith, Greg B, and Paulo!

Workout of the Day

Split jerk 8×1 (90%)

Then skill work: handstands & handstand walking

WOD Notes:  Today we’ll work on split jerks with an emphasis on technique and speed! Work at the heaviest weight that allows you to catch in a solid lunge position with arms locked out (no bent elbows). The 90% number is just a guide; go lighter or heavier as needed. In the second part of the workout we’ll continue to develop our comfort and skill being upside down! Options will include wall walks, handstands against the wall, handstands with shoulder taps, free standing kick ups, or even handstand walking for distance (or across obstacles)!

Community Notes: Happy birthday Zach G!

Workout of the Day

“Open 23.1”

AMRAP in 14 minutes of:

• 60 calorie row
• 50 toes to bar
• 40 wall balls (20/14# to 10/9′)
• 30 power cleans (135/93#)
• 20 ring muscle ups

WOD Notes: Welcome to Open 23.1!! We can’t wait to get the Open started with this repeat workout, which was originally Open 14.4. If you are a registered competitor, you must complete one of the official variations of this workout – please review the Workout Description and Scorecard before coming in: Rx & Scaled / Foundations. A few key things to be aware of:

1. For the row, keep your hands on handle until the monitor reaches 60 cal.
2. For the T2B, your heels must extend behind the bar at the bottom and both toes must touch the bar between your hands at the top.
3. There is a new wall ball standard this year: the center of the ball must clear the 10/9′ line; it can’t touch it. Also, if you let the ball drop from the wall, you can’t pick it up off the bounce; let it settle first.
4. THERE IS A TIE BREAK TIME AFTER THE 30TH POWER CLEAN.
5. The official Games standards require your rower and barbell to be 8′ away from your T2B, wall ball and muscle up stations; however, this won’t always be possible given our gym layout. (Specifically, the rings likely won’t be 8′ from your barbell…) Unless you’re Reese, don’t sweat it!
6. If you finish the row but can’t get any T2B, record an Rx score of 60 reps. After that, you can modify any way you’d like, because none of those reps count… A score of 60 Rx beats a score of 200 Scaled on the leaderboard!

Non-Competitors: Just because you’re not registered for the Open doesn’t mean you can’t participate. In fact, we encourage you to come to class or Friday Night Lights to take 23.1 for a spin! As a non-registered athlete, you can modify this workout anyway you’d like (just like a normal daily WOD!). However, if you’re on the fence about signing up, stick to an official version of the workout; you have until Monday at 8pm to register!

Class Schedule Notes: We have a condensed class schedule: 5:00am, 6:30am, 9:00am, 12:00pm, and 4:00pm. Each class will run 2 heats of the workout, so everyone has a judge/counter. We raised the class caps to 18.

Friday Night Lights: Starting at 5pm, we’ll open up the gym for Friday Night Lights! We’ll kick off heats every 20 minutes starting at 5:20pm and going until everyone is through. For FNL there is no coach-led warm up or instruction, but there will be plenty of coaches and experienced athletes around to help out. When you show up, head to the whiteboard to sign up for a heat time, then get yourself warmed up. If you want the 5:20 heat time, we recommend getting in around 4:45. The 6:00pm heat is reserved for our “headliner heat.” This week we’re highlighting our oldest & youngest registered competitors: John C, Sikora, Mado, Steve K, Erik & Ricky, Kelsey, Zac, Reese, Quinn, and Kelyn. Even if you’re completing the workout earlier in the day, come on out to cheer everyone on!

We’re expecting a number of guests at FNL this year; some are dropping in from out of town while others are garage CrossFitters looking to do the Open in a high energy environment. If you see someone you don’t know, give them a warm ICA welcome!

Fun Fact: Friday Night Lights is free for all ICA members and guests; it does not count as a class.

Workout of the Day

EMOM for 30 minutes:

• First minute: double unders
• Second minute: Russian twists
• Third minute: bike/row (cals)

WOD Notes: You’ll start a new movement each minute, but the number of reps will be unique for each person. In the warm up/instruction you’ll perform a 20 second sprint of each movement. The number of reps you complete will be your target number for the WOD. During the actual workout, operate slightly under sprint space so you don’t burn out (it should take 25-30 seconds of movement per minute).

Community Notes: Happy birthday Coach Nikki!

Workout of the Day

Back squat 6×3 (85%)

Then 10 burpee broad jumps, each for for max distance (record longest jump)

WOD Notes: For the first part of the workout you’ll perform sets of 3 back squats “across,” meaning all at the same weight. In part 2 of the workout, the goal is to jump both feet up from the bottom of the burpee and immediately broad jump as far as possible. If that’s not an option, we’ll go over several variations (including non-jumping options)! Measure distance from your fingertips.

Community Notes: Happy birthday Michael D!

Workout of the Day

Complete 4 rounds for time of:

• 400m run
• 25 wall balls (20/14# to 10/9′)
• 7 bar muscle ups

Time cap: 20 minutes

WOD Notes: Take today as an opportunity to push yourself outside your comfort zone! Try something new – like a heavier wall ball than you usually use, or a more challenging version of the bar muscle up than you usually do. If you can Rx the wall balls and BMUs, try for unbroken! Encouraged BMU scales for today: banded BMU, jumping BMU, or a challenging pull up variation.

Community Notes: Happy birthday Jeff!

Workout of the Day

Complete 25-20-15-10-5* reps for time of:

• Calories (bike or row)
• Handstand push ups

(*Women’s Rx calories = 20-16-12-8-4, but HSPU remain 25–>5)

Time cap= 20 minutes

WOD Notes: Pick a version and number of HSPU that allows you to complete each round in approximately 3 sets. Modification options include: use an elevated target or sub another overhead pressing movement like A-frame push ups, box HSPU, or dumbbell push presses. You can also decrease the HSPU reps, for instance 20->4 by 4’s, 15->3 by 3’s, or 10->2 by 2’s!

Workout of the Day

Power clean 1-1-1-1-1-1

Then at 70% 1RM complete:

• 5×2 power cleans w/2 sec pause at 2 positions: just off the floor, above the knee

WOD Notes: Today’s a great day to set a new power clean PR!! If you know your 1RM, start around 75% and go for a new PR in set 6 or 7!

Workout of the Day

“The Baseline”

Complete for time:

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

Rest for remainder of 8 minutes and repeat for total of 3 rounds

WOD Notes: For most of us, the Baseline was the first workout we completed at ICA. It’s also an annual benchmark, and the last time we did it was almost exactly a year ago on Feb 19, 2022. Generally, there are two methods to attack this workout. You can let it rip on round 1, then do what you can for rounds 2 and 3, or you can go at a measured pace in round 1 and try to gradually decrease your time in rounds 2 and 3 (negative split). Either way, we’re sure to see some PRs today! Newer athletes or anyone not up to 3 full rounds may consider doing 3 half rounds (cut all reps in half) or complete only 2 full rounds. Take good notes in SugarWOD so you remember what you did for next year!

Open Notes: We’re less than a week away from the start of the Open! We’ll complete the Open WOD in all classes on 2/17, 2/24 and 3/3. While we encourage everyone to officially register for the Open (https://games.crossfit.com/open/overview), you are NOT required to register in order to attend class! These classes will feel like any other class with one difference – we’ll run 2 heats of the workout so that everyone has a counter/judge.

The Friday Night Lights, however, is not a regular class. It’s more like an Open Gym where we run heats of the workout every 20-30 minutes. (Similar to an Open Gym, it’s free!) Coaches will be available to answer questions, but it is not a coached class. Athletes will be responsible for getting themselves warmed up and ready. If you have any questions please reach out to us!!

Schedule Notes: Next Friday we will have a condensed schedule due to coach availability and Open logistics. Class times are 5:00am, 6:30am, 9:00am, 12:00pm, 4:00pm. The first 2 classes of the day are scheduled for 75 minutes just to give us some extra wiggle room! Thanks for your understanding!

Workout of the Day

AMRAP in 18 minutes of:

• 7 deadlifts (225/153#)
• 9 toes to bar
• 11 burpee box jump overs (24/20″)

WOD Notes: This workout will have an “Open” feel to it… it will also feel like a lot of burpee box jump overs! If the BBJO movement slows you down in a major way, modify the reps or height so the BBJO take approximately 1 minute per round. The deadlift should not exceed 65% of your 1 rep max.

Workout of the Day

Thruster 5-5-5-5-5

Then, complete 3 rounds for max reps of:

• 1 min wall balls (20/14# to 10/9′)
• 1 min rest

WOD Notes: In the first part of today’s workout we’ll establish a 5 rep max thruster. The bar can come from the floor or rack, athlete’s choice. The second part of the workout is wall ball skill and conditioning work. If you think you can go unbroken for all 3 one-minute intervals, challenge yourself to a heavier ball or higher target!

Workout of the Day

Complete for time:

• Run 800m
• 40 kettlebell hang cleans (20R/20L, 53/35#)
• Run 800 m
• 40 kettlebell push jerks (20R/20L, 53/35#)
• Run 800m
• 40 kettlebell hang snatches (20R/20L, 53/35#)

Time cap: 25 minutes

WOD Notes: It’s a great day to get outside for some running! If an 800m run typically takes you longer than 5 minutes, modify to 600m or 400m. If you’re unable to run for whatever reason, sub a row (800/600m) or bike (1600/1200m). Kettlebell cleans and snatches are fairly technical movements that can take some time to master. If after the warm up and instruction you’re not comfortable with these movements, modify to a dumbbell for the workout.

Workout of the Day

Complete 5 rounds of:

• 10 front squats (185/123#)
• 5-4-3-2-1 rope climbs

Time cap: 15 minutes

WOD Notes: Programming Credit: CrossFit mainpage on Feb 2, 2023. Round 1 starts with 10 front squats and 5 rope climbs. In each successive round, the rope climbs decrease by 1, but the squats stay at 10! Bars can come from the floor or a rack. The front squat weight should not exceed 70% of your 1RM, or a weight that lets you complete each round in 1-2 sets. (Big lifters are welcome to scale up today!).

Community Notes: Happy birthday Daria & Coach Karen!

Workout of the Day

Sumo deadlift 8-8-8-8-8

Then complete 5 rounds for time of:

• 15 eye-level KBS (70/53)
• 10 box jumps (24/20″)

Time cap: 8 minutes

WOD Notes: If you know your 1RM sumo deadlift, start around 55% and end around 75%. With high rep deadlifting, keeping a straight spine becomes even more important. If keeping your back straight is a struggle, we can elevate the bar until it is possible to find a good position!

Community Notes: Happy birthday Sillup!

Workout of the Day

AMRAP in 20 minutes of:

• 10 chest-to-bar pull-ups
• 15 push-ups
• 20 single-leg squats, alternating

After every 3 rounds:

• Run 400-m

WOD Notes: Programming Credit: CrossFit mainpage on Jan 24, 2023. This workout is based off the CrossFit benchmark, Cindy, but the movements are harder, reps are higher, and there’s a 400-m run after every 3 rounds! (Good news – these rounds will take much longer than regular Cindy, so there probably won’t be much running today…) If weather is frigid, you can sub a 500/400-m row or 1000/800-m bike.

Community Notes: Happy birthday Jenn T!

Workout of the Day

With a partner, complete 12 rounds (6 each) for time of:

• 50 double-unders
• 50-ft single-arm overhead lunge (50/35#)

Time cap: 25 minutes

WOD Notes: This workout was modified from CrossFit mainpage on Jan 21, 2023. Pick a DB/KB that allows you to complete 25-ft of unbroken OH lunges, then switch arms and lunge the 25-ft back. Subs for the 50 double-unders include 100 single-unders or 150 speed-step single-unders. The jumping portion should take between 30-45 seconds each round.

Workout of the Day

Push Press 1-1-1-1-1-1-1

Then using 50% of your 1RM, complete:

• 3 sets of max reps push press

Rest approximately 2 minutes between sets.

WOD Notes: Today we’re working up to a heavy 1 rep push press. Start around 70% and take small jumps, aiming for a PR in set 6 or 7.

Workout of the Day

Complete AMRAP in 4 minutes of:

• 10 power cleans (135/93#)
• 10 toes to bar

Rest 2 min

Complete AMRAP in 4 minutes of:

• 8 power cleans (155/103#)
• 8 toes to bar

Rest 2 min

Complete AMRAP in 4 minutes of:

• 6 power cleans (185/123#)
• 6 toes to bar

WOD Notes: This workout consists of 3 short AMRAPs. The weight on the barbell increases each round, but the reps of power cleans and T2B decrease. The 10 cleans in the first AMRAP should ideally be cycled in sets of 3-5 rather than dropping every rep. If you know your 1RM power clean, your weights should not exceed 65-75-85%.

Community Notes: Happy birthday Bob Brown and Nicole S!

Workout of the Day

Complete 5 rounds for time of:

• 24/18 cal row or bike
• 20 bench press (115/73#, NTE 60% 1RM)

Time cap = 20 minutes

WOD Notes: Go for a moderate pace on the row/bike so you can hang on to bigger sets on bench press. Pick a weight that allows you to complete the first set of 20 reps in 2 sets. The bench presses may start to fall apart in rounds 4 and 5… that’s expected!

Workout of the Day

Front squat 8-8-6-6-4-4

Then complete 3 rounds NFT of:

• 20 banded kneeling front squats (45/33#)
• 20 hollow rocks

WOD Notes: There’s nothing like high rep front squats to challenge your core and spike your heart rate! If you know your 1RM front squat, start around 50% of your 1RM and work up to around 85%.

Community Notes: Happy birthday Nadine!

Workout of the Day

AMRAP in 12 minutes of:

24 dumbbell snatches (50/35#)

6 burpee pull ups

Cash out: Find your max consecutive double unders.

WOD Notes: Programming Credit: CrossFit mainpage on Jan 17, 2023. For Rx, alternate hands on each rep on DB snatches, and pick a pull up bar 6″ above your reach. You can do pull ups (palms facing forward) or chin ups (palms facing back). In Part 2, you’ll have approximately 10 minutes to work on double unders. If you have extra time after finding your max consecutive DU, practice other jump rope variations, such as triple unders, crossover double unders, or DU with a heavy rope.

WOD Notes: Happy birthday Sean R!

Workout of the Day

With a partner, complete 3 rounds for time of:

• 80/60 cal row
• 80 wall balls (20/14# to 10/9′)

Time Cap: 30 minutes

WOD Notes: Work with a partner to tackle this lung and leg burner! Divide effort evenly…which may not mean dividing reps evenly! The rower is preferred over the bike today, so you can more easily swap in and out with your partner, but bike is okay as well.  One partner will work while the other rests.

Workout of the Day

Hang Power Snatch 2-2-2-2-2-2

Then AMRAP in 5 minutes of:

• 3 wall walks
• 3 power snatches (using ending weight for part 1)

WOD Notes: Today we’ll be working on the most basic version of the snatch: the hang power snatch. Our focus will be on an explosive pull and lightning fast turnover! After finding your heaviest set of 2, keep that weight on the bar for part 2 – a short AMRAP of wall walks and power snatches from the floor. Come in to get better at olympic lifting!

Community Notes: Happy birthday Michele H!

Workout of the Day

“Open 21.3”

Complete for time:

• 15 front squats (95/63#)
• 30 toes to bar
• 15 thrusters (95/63#)

Rest 1 minute

• 15 front squats (95/63#)
• 30 chest to bar pull ups
• 15 thrusters (95/63#)

Rest 1 minute

• 15 front squats (95/63#)
• 30 bar muscle ups
• 15 thrusters (95/63#)

Time cap: 15 minutes

WOD Notes: Only 3 weeks until the start of the 2023 CrossFit Open!! (If you missed our post on the Open, click here.)  Today’s WOD is an Open workout that we completed on March 26, 2021. Link back to our blog post here to read up on the movement standards and official variations. Be warned – 15 minutes is an aggressive time cap for this workout! (Most of our athletes were capped in 2021.) You can either treat it as an AMRAP (i.e., see how far you can get), or modify weights/reps to give you a better shot at completing it.

Community Notes: Happy birthday Jamie P!

Workout of the Day

EMOM for 30 minutes of:

• First minute: 10 weighted box step ups (1×50/35# KB or DB)
• Second minute: 10/8 calorie bike or row
• Third minute: 10 PVC overhead sit ups

WOD Notes: We have a long WOD for you today! The goal is to work at a high intensity for approximately 30 sec of each minute, then let your heart rate moderate during the remainder of the minute. If you’re finishing in less than 25 sec, add extra reps or weight. If you’re finishing beyond the 35s mark, reduce reps or weight. The PVC overhead sit up is a new-to-ICA movement; check out a demo here.

Workout of the Day

Deadlift 8×1 (90% 1RM), 3 second negative.  

Complete a 30 second dead hang immediately after each set.

Then complete 3 sets of 15R/15L one-arm suitcase deadlifts (KB or DB) as heavy a possible.

WOD Notes:  Deadlifts and dead hangs, what a combo! Today’s deadlifts are 8×1 “across,” meaning all 8 reps should be performed at the same weight. We recommend ~90% of your 1 rep max, but that may vary based on how you’re feeling and when you last tested your 1 rep. Pick a weight that’s challenging, but that you can deadlift with perfect technique. (No rounded backs!) Note there’s a 3 second negative on each rep.

Workout of the Day

Complete AMRAP in 18 minutes of an ascending ladder by 2’s of:

• Handstand push ups
• Box jump overs (24/20″)

WOD Notes: Round 1 of this workout is 2 HSPU and 2 BJO; round 2 is 4 HSPU + 4 BJO, round 3 is 6 + 6, etc. You continue adding 2 reps to each movement until the 18 minutes is up. There’s no doubt that the HSPU will be the limiting factor today! Pick a HSPU modification that would allow you to do at least 10 consecutive reps when fresh. Options include: HSPU to an elevated target, A-frame or regular push ups, DB push presses, or even handstand holds (5 seconds per HSPU).

Workout of the Day

2023 Nutrition Challenge Performance Test:

• Row 500/400m (or bike 1000/800m)
• 15 bar-over burpees
• 15 clean & jerks (135/93#)
• 15 bar-over burpees
• Row 500/400m (or bike 1000/800m)

WOD Notes: Today kicks off our 2023 Nutrition Challenge! For those participating in the challenge, this WOD serves as the “before” test, and we’ll complete the same workout in 28 days as the “after” test. If you haven’t committed to the nutrition challenge, you can still join in. This year’s challenge is a 28-day sugar and alcohol detox. Read up on the details here and commit to the challenge by commenting on the post!

In the 2nd part of class we’ll work on establishing our 2023 fitness goals. Try to come in with 1-5 ideas. To get you started, consider: (1) What movements/workouts hold the most meaning to you? Strict pull ups? A certain mile time? Any particular lift, such as a clean or back squat? (2) Are your goals varied enough? If they’re all weightlifting or all conditioning, consider mixing it up! (3) Are your goals reasonable to hit by the end of 2023, or are some of them longer term goals for which we can establish an intermediate goal for this year? If you are drawing a blank, don’t worry! Coaches will be available to help you brainstorm!

Workout of the Day

Back squat 2-2-2-2-2-2

Then complete (not for time):

• 30 back squat – good mornings (~40% 1RM)

WOD Notes: The main event is working up to a heavy 2 rep back squat. If you know your 1RM, start around 65-70% and work up to 90-95%. For the cash out, you can break the 30 reps into as many sets as needed.

Workout of the Day

“Fight Gone Bad”

Complete 3 rounds for max reps in 1 minute at each station:

• Wall balls
• Sumo deadlift high-pulls (75/53#)
• Box jumps (20/16″)
• Push press (75/53#)
• Row (cals)
• Rest

WOD Notes: This is one of the most famous CrossFit benchmarks, and we typically complete it once/year in the January timeframe. The workout was designed to simulate a mixed martial arts bout – five minutes of work followed by one minute of rest. It got its name from MMA fighter B.J. Penn who, after completing the workout in 2004, said it felt “like a fight gone bad.” Your score is total reps completed across all 3 rounds. Keeping true to the movement standards that were in place when the WOD was created, today’s box jumps can be completed in a dynamic style of springing up off the top of the box (no pause), as long as full hip extension is reached above the box.

Workout of the Day

Bench press 5-5-5-5-5

Then 10 minutes of:

• Ring muscle up practice/progressions

WOD Notes: Get jacked up; it’s bench press day! Today we’re establishing a new 5 rep max. If you know your 1RM, start around 65% and work up to around 85%. After that we’ll play around on the rings, working on the elusive ring muscle up. For most athletes we’ll stick to the low rings where we’ll practice ring MU transitions. More advanced athletes will have the opportunity to work on the high rings, either trying to get your first ring MU or challenging yourself to: non-false grip MU, strict MU, max consecutive MU, or AMRAP in 5 minutes.

Community Notes: Happy birthday Murray!

Workout of the Day

Complete 5 rounds for time of:

• 3 rope climbs
• 10 deadlifts (275/183#, NTE 70%)
• 50 double unders

Time cap: 20 minutes

WOD Notes: Each of the movements in today’s workout should take approximately 1 minute to complete. If 3 rope climbs is a tall order, consider doing partial-height rope climbs, reducing to 1 or 2 per round, or subbing hanging knees raises (5-10 reps per rope climb). The deadlifts should be able to be completed in 1-2 sets per round (5-10 reps in a row). Subs for double unders include 2x single unders, 3x speed-step single unders, or jumping jacks.

Community Notes: Happy birthday Sara K!

Workout of the Day

Complete:

• Tabata row or bike (cals)
• 1 minute rest
• Tabata air squat
• 1 minute rest
• Tabata pull up
• 1 minute rest
• Tabata push up
• 1 minute rest
• Tabata sit up

WOD Notes: Programming Credit: CrossFit main page on Jan 12, 2023. A Tabata is 20 seconds of work followed by 10 seconds of rest for 8 intervals. For this workout, your score is the least number of reps performed in any of the 8 intervals. You’ll record 5 total scores – your lowest round for each movement type. 

Community Notes: Happy birthday Damon!

Workout of the Day

1-1-1-1-1 of the complex: 1 squat clean + 1 hang squat clean + 1 thruster

Then complete NFT:

• Inversion practice (tripod headstand, crow, handstand, press-to-handstand)

WOD Notes: The main part of the workout is a barbell complex where you’ll perform 1 squat clean immediately into 1 hang squat clean immediately into 1 thruster. If you are unable to press overhead, replace the thruster with a 2nd hang squat clean. For the 2nd part of the workout, our goal is to get inverted without the assistance of a wall. An inversion is any skill where your hips are above your head. For instance, a downward dog is a simple inversion that is accessible to almost everyone! From there, you can try progressing to more challenging inversions, such as a tripod headstand, crow, handstands, or press-to-handstand. Let’s have some fun and get upside down!

Community Notes: We wanted to let everyone know that Coach Tanya has accepted a job at PECO and will be stepping down from her role as a full-time coach at ICA. She’ll continue to be on the schedule in a part time capacity; exact days and times TBD! One immediate change you’ll see is we are removing the 12:30pm class from the schedule while we re-distribute work load. We hope to add the class back in the future. Best of luck to Tanya in her new job!