With a  partner complete 3 rounds for time of:

• 150 double unders
• 75 KB swings (53/35#)
• 800m run (either 2×400 or 4×200)

WOD Notes:  Only one partner working at a time, but you may break up the work any way you’d like!  For pairs where one or both cannot double under, 3 single unders will count as 1 double under.

Community Notes: Good luck to the 3 ICA teams competing in the Ghouls and Gals competition at CF Proven this weekend – Boelker, Jimbo, Erin, Jen T, Joe W, Brian W, Jenn, Julie, James, Robbie, Sarah L, and Mel! Spectators are strongly encouraged; the larger our cheering squad the better! The first heat starts at 9am and the day ends at 4pm. #ICASTRONG!

Back Squat 1-1-1-1-1-1-1 (2 second pause at the bottom)

Then

5×5 good mornings (50% 1RM squat from today)

“The Seven”

7 Rounds for time of:

• 7 handstand push ups (strict)
• 7 thrusters (135/95#)
• 7 knees to elbows
• 7 deadlifts (245/165#)
• 7 burpees
• 7 kb swings (2 pood/ 1.5 pood)
• 7 pull ups

WOD Notes:  There will be a 30 minute cap on today’s workout.  This is one of the longer hero WODs and you are not necessarily expected to finish.  Each movement is tough so the goal is to take your time and make each movement pretty but take few breaks.  Compare to 120218.  Check out a familiar badass smoking this workout here:

Bench Press 6×5 (75%)

Then

3×20 bamboo bench press

Community Notes:  Happy Birthday Ceil!!

Complete 3 rounds each for time of:

• 20 toes to bar
• 10 box jumps (32/24″)
• 10 front squats (205/125#)

WOD Notes:  We will begin a  round every 7 minutes.  Storm through a round fast and then get ready to go fast again!

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 141101. Rx today requires wearing a costume! (Plus, it is scientifically proven that wearing a costume helps you PR.)

Community Notes:  Happy Birthday Delaney!!

“Fall 2015 Nutrition Challenge Performance Test”

WOD 1: With a 4 minute running clock, run 400m then complete max burpees 

WOD 2: Immediately following the 4 minutes complete an 800m run for time

Rest/recover then

WOD 3: Max consecutive strict pull ups

WOD 4: AMRAP in 3 minutes of back squats (65% 1RM)

WOD Notes:  Compare to 150921.

• You do NOT need to be participating in the Nutrition Challenge in order to participate in today’s Daily WOD. If you are participating in the challenge but can’t attend class today, please make up this WOD on Thursday night. Completion of the performance test is required to be eligible for any of the Nutrition Challenge prizes!
• WOD 1 – Score is the total number of burpees completed.
• WOD 2 – Your time starts immediately at the 4 minute mark, not when you leave the gym. Get out the door quickly!
• WOD 3 – If you can not complete at least 3 strict pull ups, choose a band that will allow you to complete ~10 reps

Schedule Notes: Typically in the fall we add a 10:30 class to our Saturday schedule.  This year we are going to increase our cap to 18 people (for Saturdays only) and plan workouts accordingly.  If classes still fill up, we will add another class.  This Saturday remember to wear your Halloween costume for the CrossFit total!

Community Notes:  Happy Birthday Mel and Kelly K!!

AMRAP in 10 minutes of an ascending ladder by 3’s:

• power clean (155/105#)

Complete 15 wallballs after each round.

Complete 4 rounds for time of:

• 400m run
• 30 Russian twists (25/15#, 2 taps = 1 rep)
• 5 muscle ups

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

Then

3x max consecutive handstand push ups

WOD Notes:  If handstand push ups are not an option we can work handstand holds, partial range HS push ups or even kicking into handstands.  Get upside down and start to build shoulder strength.  Compare to 150529.

Nutrition Notes:  Only one more week of the nutrition challenge!  Stay strong.

Community Notes:  Happy Birthday Jimbo!!

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

then

40 evil wheels NFT

WOD Notes:  Compare to 150620.

“Fran”

21-15-9

• thrusters (95/65#)
• pull ups

WOD Notes:  This is THE CrossFit benchmark.  Come in and get ready to move fast!  Compare to 150311.

Community Notes:  Happy Birthday Cam!!

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

Then

10 snatch grip deadlift negatives (3 second pause at mid thigh, kneecap and mid shin, 100% 1RM)

WOD Notes:  The snatch is a great way to work on explosive power, flexibility and coordination.  It does require a great deal of stability in compromising positions and therefore we can change this to power snatches, hang power snatches or cleans to fit your ability.  Compare to 150626.

Community Notes:  Happy Birthday Tav!!

Complete 5 rounds of 1 minute at each station:

• row (1 cal=1 rep)
• slam balls (40/30#)
• rest

WOD Notes:  Today’s workout is a good old fashioned interval metcon!  The goal is to go as fast as possible right out of the gates and try to get back to your score in each additional round.  GO FAST!

AMRAP in 10 minutes of:

• 3 push jerks (205/125#)
• 5 hang power cleans (205/125#)
• 7 deadlifts (205/125#)

WOD Notes:  This workout will be limited by the push jerk for most athletes.  Pick a weight that will allow you to complete the first 3 push jerks unbroken.  Split jerks are allowed if you feel comfortable with them.  Anyone that can’t jerk due to mobility concerns can do push ups or DB strict presses or eliminate the jerk altogether and just hit hang power cleans and deadlifts.

“Filthy Fifty”

For time:

• 50 box jumps (24/20″)
• 50 jumping pullups
• 50 kettlebell swings (53/35#)
• 50 walking lunge
• 50 knees to elbows
• 50 push press (45/35#)
• 50 back extensions 
• 50 wall balls, (20/14# t0 10/9′)
• 50 burpees
• 50 double unders

WOD Notes:  Compare to 140503.

Back Squat 3-3-3-3-3

Then

4x100m sled drag (40% SDC)

WOD Notes:  Compare to 140613.

Partner Interval AMRAP in 15:

• 5R/5L single arm DB thrusters (50/30#)
• 10 yd bear sliders
• 10 box jumps (24/20″)
• 10 yd bear sliders

Community Notes:  Happy Birthday Dan E!

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

Then

Weighted pull up 1-1-1-1-1

WOD Notes:  Best workout ever!  Compare bench to 150618. Compare pull up to 150417.

Complete 3 rounds for time of:

• 400m run
• 21 toes to bar
• 12 power cleans (185/115# NTE 80%)

WOD Notes:  This is a heavy/high skill metcon.  Completing 63 toes to bar can be a daunting task on its own but this is the first part of the workout to be scaled.  We can swap to tuck ups, v-ups, or DC toes to bar and cut the reps to 10 or 15 per round.  Go fast on the run, fast on the toes to bar, and make the cleans look pretty.

Community Notes:  Happy Birthday Mar!!

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

Then

6×40 yd dash

WOD Notes:  Compare to 150629.

Complete 3 rounds for time of:

• 50 wallballs (20/14# to 10/9′)
• 100 double unders
• 3 rope climbs

WOD Notes: This is designed to be a longer metcon in the 20-30 minute time domain. We’ll have a 30 minute time cap, so modify reps/weights/movements accordingly!

31 Heroes Notes:  A huge thank you and congratulations to everyone at ICA who donated to our 31 Heroes fundraiser in August.  The final results are in, and ICA was ranked 3rd in the world for funds raised (out of more than 100 affiliates who participated). As a top affiliate we’ll be getting some cool prizes including a 31 Heroes banner for our wall and some Harbinger gear (belts, jump ropes, weight vests).

Complete 5 rounds for time of:

• 12 burpees
• 6 power snatches (135/95#)

Community Notes:  Kelly K will be quarterbacking her powderpuff team this Friday night at Phoenixville High School.  If you are free come on out!

Community Notes:  Happy Birthday Nick A!!

AMRAP in 13 minutes of:

• 5 chest to bar pull ups
• 10 push presses (95/65#)
• 15 deadlifts (95/65#)

Note:  This is the time of year when many articles of clothing end up being left at the gym.  Come check the lost and found bin near the front door and claim anything that is yours by the weekend!

Community Notes:  Happy Birthday Pugh!!

Front Squat 5-3-3-2-1-1-1

Then

25 seated box jumps NFT

Community Notes:  Happy Birhtday Sarah W. and Kelly D!!

FMP Notes:  The Fresh Meal Plan rep Chasity will be in during the evening classes today with samples and will answer any questions you may have!

In teams of 4, 2 working at a time, complete:

• 200 squats
• 150 KB swings (53/35#)
• 100 sit ups
• 50 burpees
• 25 wall climbs
• 50 burpees
• 100 sit ups
• 150 KB swings (53/35#)
• 200 squats

Community Notes:  Anyone with a free afternoon should consider checking out CrossFit Del Val’s Will WOD for Beer tomorrow starting at 4.  It should be a good time!

BDay Notes:  Happy Birthday Sarge!!

Clean 1-1-1-1-1

Then

75 tuck ups NFT

WOD Notes:  Compare to 150203.

Community Notes:  Our friend Rob Miller (also running Will WOD for Beer tomorrow) will be running a fundraiser for the Special Olympics on Sunday, Oct 25 in Philadelphia.  It will be a workout followed by running up the steps to the top of a fairly tall building in the city.  It is a great workout for a great cause!  Anyone interested can find out more information HERE.

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 12 of either 3 HSPU, 6 pistols, 9 pull ups or 6 pull ups, 9 push ups, 12 squats
2. Bar turkish get up 1-1-1-1-1 right and left then 400m sled drag
3. AMRAP in 12 of 7 DB snatches (55/35#), 7 toes to bar, 7 box jumps (24/20″)
4. “Fight Gone Strong” – rope climbs, keg presses (135/75#), tire flips, farmer’s carry (106/70#), stone to shoulder (145/105#)
5. Complete 2 rounds each for time: 500m row, 30 thrusters (95/65#), 10 muscle ups
6. Overhead Squat 6×1 (90%) then tabata hang muscle snatch (30%)

Community Notes:  This Saturday will be the annual “Will WOD for Beer” at CrossFit DelVal.  It usually consists of a few non-competitive (sort of) workouts followed by some fun socialization among fellow CrossFitters.  If you have a free afternoon it is $20 to enter and is always an absolute blast.  $20 covers your wings and beer too!

CFE Notes:  Remember to check the blog for Coach Kehl’s CFE WOD. Sign up in mindbody if you plan on attending.

Top Box Notes:  The Xtreme Top Box Challenge set to kick off on Oct 10 and 11 in Phoenixville has been cancelled.  Thank you to everyone who offered your time to help us out.  You now have a free weekend!

Overhead Squat 6×1 (~90%)

Then

Tabata hang muscle snatch (40% 1RM snatch)

Complete 2 rounds, each for time of:

• 500m row
• 30 thrusters (95/65#)
• 10 muscle ups

WOD Notes:  The sub for muscle ups will be ring rows and ring dips (10 and 10 or 20 and 20 depending on ability/comfort with the movements).  Rest approximately 5 minutes between rounds.  CRUSH THE FIRST ROUND!

“Fight Gone Strong”

Complete 3 rounds of 1 minute at each of the following stations:

• rope climbs
• tire flips (huge/big)
• keg presses (105/75#)
• farmer carries (106/70#, 5 yds = 1 rep)
• stones to shoulder (145/115#)

Rest 1 minute after each round.

Barbell turkish get up RT 1-1-1-1-1

Barbell turkish get up Lt 1-1-1-1-1

Then 400m sled drag NFT (30% SDC)

Community Notes:  Congratulations to Fili on his wedding  day!!

AMRAP in 12 minutes of either:

• 3 handstand push ups
• 6 pistols
• 9 pull ups

OR

• 6 push ups
• 9 pull ups
• 12 squats

WOD Notes:  Today you get to choose which version you want to attack.  Option 1 will be a little slower paced but higher skill.  Option  2 will be closer to a metcon with faster movements.  We can modify either workout to suit your ability!

Other Notes:  Thanks to everyone who has already volunteered to help out with the Xtreme Top Box Challenge coming up on Oct 10-11!  If you are looking to help out but haven’t yet signed up, you can respond to the post HERE.  We will be finalizing schedules in the coming weeks.

Community Notes:  Happy Birthday Eric P!!

Complete for time in any order:

• 300 double unders
• 100 sumo deadlifts (40% 1RM)

WOD Notes:  You can tackle this workout in any order you like.  Break it into 10 rounds of 30 and 10 or knock out all 300 and then all 100.  Just go fast!

Bench Press 8×1 (reverse banded, 100%)

Then 

5×10 floor presses and floor wipers (50% 1RM)

WOD Notes:  Similar to the reverse banded squats last week you should be using thin bands (MF or MM) and only using bands if you are an extremely confident bench presser!  If you are newer to the bench, you would be better served by hitting 5 sets of 5 unbanded to continue to build the movement pattern.

WOD Notes:  Happy Birthday Julie M!!

“Fall 2015 Nutrition Challenge Performance Test”

WOD 1: With a 4 minute running clock, run 400m then complete max burpees 

WOD 2: Immediately following the 4 minutes complete an 800m run for time

Rest/recover then

WOD 3: Max consecutive strict pull ups

WOD 4: AMRAP in 3 minutes of back squats (65% 1RM)

WOD Notes:

• You do NOT need to be participating in the Nutrition Challenge in order to participate in today’s Daily WOD. If you are participating in the challenge but can’t attend class today, please make up this WOD on Thursday night. Completion of the performance test is required to be eligible for any of the Nutrition Challenge prizes!
• WOD 1 – Score is the total number of burpees completed.
• WOD 2 – Your time starts immediately at the 4 minute mark, not when you leave the gym. Get out the door quickly!
• WOD 3 – If you can not complete at least 3 strict pull ups, choose a band that will allow you to complete ~10 reps

Nutrition Challenge Notes: The 6 week nutrition challenge starts today! Good luck to everyone participating!

Community Notes: So sorry for the late note – HAPPY BIRTHDAY PEGGY!!!!

In teams of 2, complete for time:

• 30 clean and jerks (135/95#)
• 150 wall balls (20/14# to 10/9′)
• 30 clean and jerks (135/95#)

WOD Notes: The movements must be completed in order. Partners do not have to divide the work evenly! Pick a weight for C&J where you can do sets of at least 3-5, and a WB scale that allows sets of 5-10.

Nutrition Challenge Notes: You have 2 days left to prep for the 2015 Fall Nutrition Challenge! Sign up sheets are on the door. The challenge starts Monday Sept 21, when you wake up. Monday’s WOD will be a performance test, which we’ll repeat again on the last day of the challenge (Friday October 30). For more details read this post.

Event Notes: This morning a representative from Fresh Meal Plan will be at ICA handing out samples and answering questions. Fresh Meal Plan is a food delivery service that recently took over CustomFit Meals and delivers to ICA twice a week. We’ve been eating FMP for about a month now, and we’ve found them to offer a broader (and tastier) selection of meals than CFM, for around the same price. For those doing Level 3 of the nutrition challenge, a huge benefit of FMP is they include a macronutrient breakdown for every meal! Stop by tomorrow morning to talk to the FMP rep if you’re interested in learning more, or check out their website, here.

Reverse banded front squat (6×1, 100%)

then

5×5 weighted push ups

WOD Notes: The reverse banded front squat means the band will be hung from above and provide the most assistance at the bottom of the squat. The bar will be loaded with your 1RM.

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

1. 800m run, 10 DB power snatches (70/50#), 600m run, 20 DB power snatches, 400m run, 30 DB power snatches
2. Push press 6×2 (90%) then 10 hip pull overs
3. AMRAP in 15 minutes of 5 hang power cleans (185/125#), 7 ring rows, 9 box jumps (24/20″)
4. AMRAP in 10 minutes of 10 KB swings (53/35#), 10 box jumps (24/20″), 10 toes to bar
5. “The Zoo” – 3 rounds for time of 10 back squats (225/135#), 400m run, 10 strict pull ups, 20 burpees
6. Snatch Pull 5×2 then power snatch 1-1-1-1-1

Schedule Notes:  The level 3 nutrition lecture is tonight at 6:30 for anyone who signed up and paid!  That means open gym closes at 6:30.  Please plan on having all gear put away by then.  For anyone attending, this event is BYOC (bring your own chair).

Reminder:  Coach Kehl will be holding his CFE class today at 4:30.  Sign up in Mindbody if you’d like to attend.  Check comments for the workout!

Snatch Pull 5×2 

Then

Power Snatch 1-1-1-1-1

WOD Notes:  The goal on the snatch pull is to hit the first (deadlift) and second (hip extension) pulls of the snatch without ever going overhead.  There needs to be a tremendous emphasis on keeping shoulder blades retracted through the movement.  If you have good technique and a strong snatch, feel free to do banded snatch pulls.

“The Zoo”

Complete 3 rounds for time of:

• 10 back squats (225/135#)
• 400m run
• 10 strict pull ups
• 20 burpees

WOD Notes:  This is Phil’s last week as a regular at ICA!  He is getting married on Sunday and then heading back to school full time to become a physical therapist.  This workout is a healthy combination of what Phil loves (because we think he’s great) and what Phil hates (because we hate that he’s leaving).  Don’t worry, Zoo is not gone for good as he will be coaching on the weekends occasionally.  Make sure to wish him good luck if you see him this week!

 AMRAP in 10 minutes of:

• 10 KB swings (53/35#)
• 10 box jumps (24/20″)
• 10 toes to bar 

WOD Notes:  The toes to bar in this workout will likely be the hardest component.  Make sure that your first round of T2B takes less than 45 seconds.  We can modify the movement to tucks or decrease the reps.  You should be aiming for at least 4 rounds!

Push Press 6×2 (90%)

Then

10 hip pull overs NFT

WOD Notes:  The hip pull over is a movement similar to the “skin the cats” but done on a pull up bar.  Scales are skin the cats, inverted hangs, or front levers or for people who cannot go upside down, some serous ab work.

Community Notes:  Happy Birthday Liz and Vince!!

Complete for time:

• 800m run
• 30 DB power snatches (70/50#, alternating hands)
• 600m run
• 20 DB power snatches (70/50#)
• 400m run 
• 10 DB power snatches (70/50#)

Community Notes:  Happy Birthday OMC!!

WOD Notes:  Choose a dumbell weight that you can strict press with each hand at least 1 time for this workout.  At the bottom of the DB snatch, both heads of the DB should touch the floor.  For today, 600m will be around the block; 1 turn short of the 800m loop.

Complete the following not for time:

• 200m farmer’s carry (AHAP)
• 5 legless rope climbs
• 50 Russian twists (25/15#, 2 touches = 1 rep)
• 25R/25L DB weighted step ups
• 100 push ups (advanced: ring push ups)

WOD Notes:  Wednesday is set to be a sweat bath!  You have a choice between trying to attack this as a chipper or breaking it into 5 rounds.  Please hydrate all day if you are coming to the evening classes and get ready to take on a slow heavy burner.

Reminder:  Thursday is the last day to bring in payment for the nutrition challenge!

Rack Pull 1-1-1-1-1-1-1 (+7″ or two 45s)

Then

5×5 good mornings (30 to 40% 1RM rack pull)

WOD Notes:  The rack pull is a great way to train your body to support larger weights than usual on a deadlift.  By starting with the bar around the knees, we eliminate the hardest portion of the movement for most people; getting the bar started off the floor.  Get heavy but keep your back straight!

Nutrition Notes:  For anyone interested in following the Level 3 nutrition challenge, the payment (55 check or cash, 60 card) is due this Thursday, Sep 10.  See the link under “Schedule and Event Highlights” at the side of our webpage for more details.  The nutrition challenge will start Monday, Sep 21!

Community Notes:  Happy Birthday Quinn!!

On Labor Day (Monday 9/7), ICA will host an Open Gym from 8:00 to 11:00 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 9/1 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

Complete 5 rounds for time of:

• 2 rope climbs
• 8 back squats (225/135#)
• 9 handstand push ups

WOD Notes:  Back squats should come from the floor.  Anyone who cannot get the weight overhead and onto their backs should perform front squats.  Handstand push ups should be strict!

AMRAP in 15 minutes of:

• 10 push presses (135/95#)
• 20 pull ups
• 50 double unders

Box Squat 6×1 (90-95%)

Then

50 evil wheels NFT

Schedule Notes:  We will be running a modified schedule on Monday (Labor Day).  We will have open gym hours from 8:00 to 11:00 am with a recommendation of doing “Nutts”. 

Race Notes:  Each year ICA sponsors a race called “Run for Green Valleys” that offers a 3.5 mile trail run as well as a 1 mile fun run.  This year it is on Saturday, Sept 12.  You can find more information on them here.

Community Notes:  Happy Birthday Sarah L!!

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

• box jumps (24/20″)
• wallballs (20/14# to 11/10′)

WOD Notes:  The goal here is speed all the way through with a goal of 10 to 15 minutes and a 25 min cap.  Limit breaks, no water!  Anyone with hip/back/knee pain should plan on scaling box jumps to rowing 600m-450m-300m-150m (limited to 5 people per class) or stepping up.

Community Notes:  Happy Birthday Fili!!

Complete for time:

• 400m run
• 20 toes to bar
• 15 KB swings (88/62#)
• 10 push ups
• 5 front squats (205/125#)

Rest exactly 2 minutes and repeat.

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

And

Hang Clean 1-1-1-1-1

Then max consecutive hang power cleans at 50% 1RM

Schedule Notes:  We are back to our usual schedule!

Bench Press 10×2 (90%)

Complete 5 ring dips, push ups or handstand push ups between each round.

Complete 5 rounds for time of:

• 20 burpees
• 10R/10L overhead walking lunges (45/25#)

Community Notes:  Happy Birthday Rob G!

Complete 5 rounds, each for time of:

• 5 bear complexes (95/65#)
• 200m sprint

Start a round every 5 minutes.

WOD Notes:  The bear complexes should be unbroken and FAST today.  Intensity is key!

5 rounds for time of:

• 10 left arm DB push presses
• 5 left leg box jumps
• 10 right arm DB push presses
• 5 right leg box jumps

Then death by strict pull ups

WOD Notes:  There are no Rx weights or heights for this workout.  Choose something that is challenging but that you will not fail (especially box jumps).  While a time will be recorded, obviously you shouldn’t be moving quickly through these movements.  The time component is only being added as incentive to take fewer breaks.  You may rest before the death by strict pull ups.

Community Notes:  Happy Birthday Sofia!!

Front Squat 6×2 (80-85%, 2 second pause at the bottom)

Then

Max consecutive front squats at 70% 1RM

“Elizabeth”

21-15-9 reps for time of:

• cleans (135/95#)
• ring dips

Deadlift 6×2 (85-90%)

then

atlas stone work

Schedule Notes:  We have received a couple requests for more noon classes and wanted to take a poll on the blog.  We can’t guarantee we’d add them but if there is a need we’ll certainly try out best.  Please post to comments if you would attend a Monday or Wednesday noon class!

Complete 10 rounds for time of:

• 10 wallballs (20/14# to 10/9′)
• 30 double unders

WOD Notes: Rx today means unbroken on wallballs and double unders!

Community Notes:  Happy Birthday Phil and James!!

Snatch Balance 1-1-1-1-1

then

Snatch 6×2 (80% 1RM)

WOD Notes: Today we’ll work on the most complicated/technical lift in CrossFit – the snatch. If you’re new to ICA, or if you have shoulder problems of any type (mobility or injury), we may have you work the clean instead. For those new to snatching, here are some good videos to show you what today’s WOD is all about:

• Snatch Balance w/ Mike Burgener, CrossFit Olympic Lifting SME:  https://youtu.be/_8geh9WSvjg
• Snatch with Jim Schmitz, 3-time coach of the U.S. Olympic Weightlifting team: https://youtu.be/7rZV5P3cAa4

Partner Interval AMRAP in 12 minutes of:

• 9 KB swings (53/35#)
• 7 box jumps (24/20″)
• 5 burpees

Community Notes:  Happy Birthday Fenn!!

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

1. “Nate” – AMRAP in 20 minutes of 2 muscle ups, 4 HSPU, 8 KBS (70/53#)
2. Back Squat 6×3 (85%) then 20 weighted seated box jumps NFT
3. EMOM for 15 minutes of 2 power cleans (80%) then 10 double unders
4. “The Bear”  7-7-7-7-7
5. Complete for time 2x800m run, rest 3 minutes after each, 2x400m run, rest 2 minutes after each round, 2x200m run, rest 1 minute after each round
6. “Chelsea” – EMOM for 30 minutes of 5 pull ups, 10 push ups, 15 squats

Community Notes:  Happy Birthday Alexa!!

“Chelsea”

EMOM for 30 minutes:

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

WOD Notes: This is a CrossFit benchmark WOD, and it’s the first time ever we’re doing it at ICA! It’s a lot like Cindy, with a twist. At the start of each minute you’ll complete 1 round of the above movements. You have the remainder of the minute to rest. At the start of the next minute, complete another round. If (when) you get a point where you can’t complete the round within the given minute, the workout switches to an AMRAP. Your score will have two parts: the number of minutes you kept up with the EMOM, and the number of rounds you completed in the remaining time.

Muscle Up Notes:  EQ came across this awesome muscle up progression!  I would love to see a few ICAers if give it a try for a month.  There are two videos: one for those who can do pull ups and ring dips but don’t yet have a muscle up and one for those who have a muscle up but want to be more efficient.  Check them out HERE.

Complete for time:

• Run 2x800m 
• Rest 3 minutes after each
• Run 2x400m 
• Rest 2 minutes after each
• Run 2×200
• Rest 1 minute between

“The Bear”

Bear Complex 7-7-7-7-7

WOD Notes:  The bear complex is a barbell progression consisting of  power clean -> front squat -> push press -> back squat -> push press (from behind the head). For The Bear, you must tap the floor and repeat for a total of SEVEN consecutive bear complexes. A few ground rules:

• You MAY NOT rest the bar on the floor until you complete all 7 times through the sequence. However, you can rest the bar anywhere on your body.
• You ARE allowed to combine the front squat -> push press into a thruster. (Same for the back squat -> push press.)
• You may NOT combine the power clean -> front squat.

Compare to 140715.

Community Notes:  CrossFit Apex (Souderton) along with honorary ICAer Todd Pollock will be hosting a unique CrossFit event on Saturday, Aug 23 from 10am to 1pm.  Teams of 4 will carry some workout gear 2 miles to a pool, swim a mile and then haul the gear back for time.  It should be a fun endurance event!  For a link to the website, click here.  You can also find Facebook updates here.

Back Squat 6×3 (85%)

Then 20 weighted seated box jumps NFT

Community Notes:  Happy Birthday Rod!

“Nate”

AMRAP in 20 minutes of:

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

WOD Notes:  This is a heavy and high skill metcon during which the goal is to go at a methodical and consistent pace for the entire 20 minutes.  For once, sprinting out of the gates is not a good idea!  The sub for muscle ups will be 2x strict pull ups and push ups and the sub for HSPU will be DB presses.  Today is all about strong!  Compare to 130226.

Sumo Deadlift 6×3 (80%)

Then

5×3 consecutive broad jumps, max distance

Run 800m

75 wallballs (20/14# to 10/9′)

Run 800m

WOD Notes:  Today is entirely about conditioning!  Run fast, take as few breaks as possible on the wallballs and then get back out and PR your 800m.  If you know it will help your intensity, scale to 400m runs or a lighter wallball.

Community Notes:  Happy Birthday Elissa!

AMRAP in 4 minutes of:

• Power clean and jerk (135/95# NTE 75% 1RM)

Rest 4 minutes

AMRAP in 4 minutes of:

• Burpee pullups

WOD Notes:  Score will be the number of reps from both WODs added together.  Half the class will begin with clean and jerks and the other half will begin with burpee pullups.  Compare to 120813.