In teams of 4, complete as many reps as possible in 31 minutes of:

• 200m sandbag run (45/25#)
• Thrusters (155/105#)
• Rope climbs
• Box jumps (30/24″)

WOD Notes: While teammate 1 is running, teammate 2 is completing thrusters, 3 is doing rope climbs and 4 is jumping.  When the runner returns, everyone moves forward one station.  The timing of the rotations is determined by the runner.  The team’s score will be the total number of thrusters, rope climbs and box jumps completed in 31 minutes.

• Level 1 = Men’s Rx
• Level 2 = Women’s Rx
• Level 3 =  25# sandbag, 65# thruster, rope climbs or pull ups, 20″ box
• Level 4 = 15# plate, 35# thruster, rope climbs or PUs or ring rows,  16″ box

Each Level 1 and Level 2 team will have their own rope. Level 3 and Level 4 teams will share ropes (2 teams per rope). If pull ups or ring rows are subbed for rope climbs, every 6 reps counts as 1 rope climb.

Kids WOD: Kids WOD starts at 8:00am; be here at least 15 minutes early. Each kid needs to have an adult with them to serve as their coach/counter/judge.

Schedule: For adults, welcoming remarks are at 8:30am. (Arrive early to warm up and cheer on the kids!) Heats are at 9:00, 9:40, 10:20, 11:00, and 11:40. The party starts when the last heat ends, around 12:15. Please cheer on the later heats as energetically as you cheered on the early heats!!

Parking: We hear the baseball field is hosting a big event tomorrow as well, so parking may be extremely limited. Please carpool if possible, and we encourage athletes to park behind the building in the gated lot. (Avoid the side lot closest to the baseball field if you’re afraid of foul balls…)

Heat Assignments: As always, team and heat assignments are subject to change, but we will do our best to minimize changes, especially to the early heats. For the current heats/teams, click HERE. If any 10:20 or 11:00 teams wants to move to a later slot, we have an 11:40 team that would like to move up.

Other Details

• We have some (limited) spots available for walk-ins, but advance notice is much appreciated. Email or call Nikki or John if you haven’t already let us know you’re attending.
• You can register/donate officially at the 31 Heroes website, here. The required donation through the website is $31. You are NOT required to register officially to WOD with us tomorrow!! You can walk in and make a donation of any amount at the box.
• For the party, we’ll be providing roast pig, pizza, watermelon, some snacks, and water. Please bring any other food, dessert, or beverages you want to share! (Especially cold, adult beverages!!)
• Bring cash!! We’ll have 3 vendors on site: Schuylkill Valley Sports (selling Reebok Nanos, lifting shoes, and clothing), Laura Prell (massage therapy), and About Time (GF pancakes). We also have ICA apparel for sale.
• Although this is a competitive event, there are no judges. The focus of the day is on fundraising, camaraderie, and celebrating 4 years of ICA!!!
• Any questions? Email ironcrossathletics@gmail.com or call/text Nikki or John (before 10pm or after 6am please!!) Our phone numbers are on the Contact Us page.

HAPPY 4TH ANNIVERSARY ICA! GET JACKED UP!!!

Split Jerk 8×1 (2 reps at 80, 85, 90 and 95%)

Then

15 manmakers NFT

31 Heroes Heats: We have started assigning heats for Saturday! Please click here to see the draft schedule. Find your team and make sure we have everyone accounted for at a time and level that works for you.  Please note this schedule is DRAFT and we will put up a final schedule tomorrow night. We anticipate having to swap around some teams/heats, so if you didn’t request a specific heat time, you may get moved around… We appreciate your flexibility as we try to accommodate 100+ athletes!

31 Heroes Vendors: Check out these awesome vendors that will be coming on Saturday.

1. Schuylkill Valley Sports (Coventry Mall) will be selling Reebok shoes and apparel at discounted price for all athletes (cash or CC accepted).
2. Laura Prell will be giving chair massages for $1/minute. All proceeds will be donated to the 31 Heroes fund! (Thank you Laura!)
3. About Time will be cooking up and serving FREE protein pancakes for our athletes!  (Check out their gluten free protein pancake mix here.)

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

1. “Isabel” – 30 snatches for time (135/95#)
2. Back Squat 1-30-1-20-1-10-1
3. EMOM for 12 minutes of: 10 KB swings (70/53#), 60yd shuttle run
4. “Carver” 7 wall climbs, 27 deadlifts (205/125#),  20 pistols, 13 power cleans (205/125#), 7 muscle ups, 27 wallballs (20/14# to 10/9′), 20 box jumps (24/20″), 13 strict pull ups
5. Thruster 5-5-5-5-5 then 200 double unders and 20 skin the cats NFT
6. “Tabata Something Else” – push ups, sit ups, pull ups, squats, row (calories)

Schedule Notes:  Coach Kehl will be running the CrossFit Endurance class at 4:00 tomorrow!  Sign up in Mindbody if you plan to attend.

Community Notes: Congratulations to Katie and Austin Lamac on the birth of their daughter, Avery Dell Lamac!

“Tabata Something Else”

• push ups
• sit ups
• pull ups
• squats
• row

WOD Notes:  The goal on any tabata is to crush the first round and see how the next 7 go.  We will be recording your lowest round in each movement.

Thruster 5-5-5-5-5

Then

200 double unders and 20 skin the cats NFT

Schedule Notes: All classes are cancelled this weekend, due to our 31 Heroes Fundraiser and 4th anniversary celebration! Everyone who wants their WOD fix should come do the 31 Heroes WOD on Saturday! (More details below.)

31 Heroes Notes:  For any new members who don’t know what this Saturday is all about, read this post, then sign up! For all members – even if you registered on the 31 Heroes website already, you must sign up (on the door at ICA) to be added to a team.  Add your name by Wednesday night at the latest! We’ll post heats on Friday. If your team has a heat preference, please note that on the sign up sheet. Also – let John or Nikki know if you have a child who will be joining us for the kids WOD at 8:00am! (If we don’t have at least 5 takers we won’t be running the kids WOD…)

“Carver”

Complete for time:

• 7 wall climbs
• 27 deadlifts (205/125#)
• 20 pistols
• 13 power cleans (205/125#)
• 7 muscle ups
• 27 wallballs (20/14# to 10/9′)
• 20 box jumps (24/20″)
• 13 strict pull ups

WOD Notes:  This is a very high skill chipper consisting of some of our favorite movements in the gym!  The scale for pistols will be going to a box as a target and the scale for muscle ups will be shoot thrus on boxes or kettlebells.  Compare to 140726.

Community Notes:  Happy Birthday to Brendan, Colleen and Carver!!

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

WOD Notes:  PAIN STORM!  Compare to 121207.

Community Notes:  Happy Birthday Nikki K!!

“Isabel”

30 snatches (135/95#) for time

WOD Notes:  This is one of the shortest benchmark workouts of CrossFit with the top times being around a minute.  More realistically we are looking for a 3 to 10 minute workout today.  Be very cautious of the set up on each snatch as this can result in a sore back very easily.

Community Notes:  Happy Birthday to Bre, Julia and MB!!

Deficit Deadlift 5×5 (75%)

Then

400m sled drag (20% SDC)

WOD Notes:  Deficit deadlifts are significantly more challenging than regular deads because they require a weaker/deeper start position.  If you are still working toward a solid deadlift position then do today’s workout with either a conventional or sumo dead (no deficit).  The sled drag should be unbroken and should involve limited strain on your calves which will require a very upright torso as you drag.

31 Heroes Notes:  The sign up sheet is on the door at the gym!  Make sure to put your name up even if you don’t have a team yet and we’ll match people up.  This really is a grand time every year so bring your family even if they are just there for the roasted pig!

“Muscle Up Annie”

50-40-30-20-10 reps for time of:

• double unders
• sit ups

5-4-3-2-1 muscle ups after each round

WOD Notes: The scale for muscle ups will be 3x pull ups.  Bring your ropes if you have them and get ready to go fast!  Compare to 140623.

Community Notes:  Happy Birthday Matt S!!

Run 1 mile

then

“NFL Scouting Combine Workouts”

• 40 yard dash
• Bench press
• Vertical jump
• Broad jump
• Shuttle run
• 3 cone drill

Complete 15-12-9 reps for time of:

• thrusters (155/105# NTE 75%)

Complete 4 rope climbs after each round

WOD Notes:  If the 8:30 and 9:30 are full, remember the 7:30 is wide open to complete this workout!  Please pull your name out as soon as possible if you are signed up and cannot attend.  You should be able to complete the first 15 thrusters in no more than 3 sets.  If you know heavy thrusters are out of the question, we can drop it down to a lighter weight and double the reps.  Scale to 3, 2, or 1 rope climbs per round or 15 strict pull ups per round.

Community Notes:  Happy Birthday Anthony!!

1200m run for time

then

Overhead Squat 2-2-2-2-2-2-2 (10 second pause between reps)

Community Notes:  Happy Birthday to Dan S!!

Partner Interval AMRAP in 15 minutes:

• 10 wallballs (20/14# to 10/9′)
• 10 slam balls (40/30#)

Community Notes:  Happy Birthday Mark Gibson (Notorious GIB)!!

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

• KB swings (53/35#)
• pull ups

Bench Press 8×3 (3 second eccentric, 80%)

Then

5×5 weighted ring dips

Community Notes:  Happy Birthday Rachael and Russ!!

Yay Burpees!

• Complete 200 burpees for time

WOD Notes: Scaling options will include 100 or 150 burpees. There will be a 25 minute time cap on this WOD.  Compare to 140716.

Community Notes: Congratulations to Julie R., who is getting married today!

EMOM for 20 minutes of:

• 1 hang clean (AHAP)

WOD Notes:  AHAP = as heavy as possible but in the neighborhood of 80 to 85%.

Complete 3 rounds for time of:

• 10 handstand push ups
• 20 overhead squats (95/65#)
• 30 box jumps (24/20″)

Community Notes:  An early thank you to Kehl, Sarge, Zhu and Dave – who are stepping up big time to cover all of next week’s classes while the Warneks enjoy a little time off! These 4 coaches are covering 26 classes from Sunday through Friday (!!!).  Unfortunately we did have to cancel one class – there will be no Friday 12:00pm next week (7/17). MindBody has been updated to reflect this cancellation.

Box Front Squat 8×3 (75%)

Then

Max consecutive wallballs (20/14# to 10/9′)

For time, complete 4 intervals of: 

• 800 meter run

Rest approximately 3 to 5 min between rounds

WOD Notes: No cherry picking!! If your first reaction to this workout was, “um, no thanks…” it probably means you should be doing it! Scaling options will include rowing (1000/800m) or running a shorter distance. This WOD will take place rain or shine.

Community Notes: Happy birthday Natalie!

Push Press 10×5 (60-70%)

Complete 10 push ups after each set.

Community Notes:  Happy Birthday Stuart!!

Happy 4th of July!

Teams of 3 complete:

• 5k run
• 300 wallballs (20/14# to 10/9′)
• 200 ring rows

WOD Notes:  This is a long team metcon; likely in the 30+ minute range. You can break this workout up any way you want, but you can only have 1 athlete working at a station at a time.  That means once you finish a movement, only 2 athletes are working. With one movement left, only one athlete is working. For the math-challenged, a 5k run is 5000m, which breaks down to 12 x 400m with a 1 x 200m “bonus”, or 25 x 200m. Transition time will add up!

Complete 10-9-8-7-6-5-4-3-2-1 reps for time of:

• back squats (60% 1RM)
• chest to bar pull ups

WOD Notes:  This workout is a HEAVY metcon.  Ideally the back squats will be taken from the floor.  People with limitations on putting the bar behind their head can use racks.  The reps don’t need to be done quickly, just go unbroken!

Schedule Notes:  Friday, July 3rd will have our normal Friday schedule.  If you would like to attend a morning class (especially the 9:30 or noon), please sign up well in advance.  We will take the 14 people signed up plus the two waitlist spots.  Don’t leave the evening ladies (EQ, Nikki and Sarge) hanging!

Community Notes:  Happy Birthday to Robbie and one of our newest members Connor!!

AMRAP in 11 minutes of:

• 10  single arm KB thrusters (53/35#, 5R/5L)
• 20 KB swings (53/35#)
• 30 double unders

WOD Notes: This is going to be a hard breathing metcon right out of the gates.  Keeping the core engaged heavily during the first two  movements will be essential to keeping your back feeling well. We will practice the single arm thruster with a kettlebell but if it is too painful on your wrist, you can always switch to a dumbbell.

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

Then

5×5 glute hamstring raises

WOD Notes:  This concludes our month of maxing out.  Get heavy and keep it pretty!  Compare to 150209.

Complete for time:

• 50 burpees
• 50 deadlifts (135/95#)
• 50 wallballs (20/14# to 10′)
• 50 push ups
• 50 slam balls (40/30#)
• 5 rope climbs

WOD Notes:  This is designed to be a medium length chipper in the sub 20 minute time domain.  Go hard on the burpees and then enjoy! Deadlifts should  not exceed around 40% 1RM.

“Olympic Total”

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

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

WOD Notes:  Compare snatch to 150221.  Compare clean and jerk (and olympic total) to 141104.

AMRAP in 20 minutes of:

• 400m run
• 10 power clean and jerks (135/95#)

WOD Notes:  The goal today is metcon all the way.  You should be striving to complete the round of clean and jerks in 1 or 2 sets.  Go fast!

5 rounds (not for time) of:

• Max consecutive front squats (75% 1RM)
• Max consecutive toes to bar
• Rest 2-3 minutes

WOD Notes: This is meant to be a strength day… go heavy! You should be targeting 5-10 squats per round. You should also pick a toes to bar scale that allows at least 5-10 reps per round. Consider toes through rings or hanging tuck ups, or do 30 sit-ups per round.

With a partner complete 2 rounds for time:

• 1000m row
• 50 DB thrusters (30/20#)
• 30 pull ups

WOD Notes:  Partners may switch at any time and you do not need to share the work evenly.  Each partner must complete some part of every set (no 1000m rowers out of the gates).  If more than 10 people show up in a class, an 800m run will be subbed for the rowing for some lucky volunteers.

Community Notes:  Happy Birthday Paul!!

10R/10L KB arm bar (53/35#)

Then 

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

WOD Notes: Today we are establishing a new 1RM overhead squat. Athletes with shoulder limitations should front squat instead. For a video demonstration of a KB arm bar check out this tutorial by Jeff Martone, CrossFit KB SME.

Community WOD Notes: Join us for a free Community WOD at Valley Forge Park tomorrow at 11am! All are welcome! Meet by parking lot closest to the covered bridge (just off Route 252 on Yellow Springs Rd). Remember to bring water!

AMRAP in 8 minutes of:

• 10 back squats (135/95#)
• 10 push ups

Rest 5 minutes 

AMRAP in 8 minutes of:

• 5 power snatches (135/95#)
• 10 burpees

Valley Forge Notes:  The Valley Forge WOD is Saturday (tomorrow) at 11:00 am.  Bring your friends, dogs, spouses, kids, etc, and let’s get outside and enjoy the June weather! We’ll have two options : 1) a one-hour class led by Nikki, or 2) a hike up and over Mount Misery (2.5 miles) led by John. Both will start and end at the covered bridge.

*Please post to comments if you plan to attend on Saturday so we have a rough idea of how many to expect. Thank you!*

Complete 3 rounds not for time of:

• 10 box jumps (AHAP)
• 20 deadlifts (50-60%)
• 10 L-sit pull ups

WOD Notes:  This is a heavy metcon.  There is no time component because we want you to completely focus on the integrity of each movement.  This is a great day to try out a higher box (AHAP=As High As Possible), or perfect your L-sit.  The deadlift weight should be something you can do 10 to 20 times in a row.  If you are an extremely efficient deadlifter, this may be as high as 60%.  If you know high rep deadlifts stress your back quickly, consider cutting back the reps or the percentage.  Get ready for a sweatfest!

Bamboo bench press 20-20-20

Then

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

WOD Notes:  One of the best max days of the year!  Compare to 140611.

“Nasty Girls”

Complete 3 rounds for time of:

• 50 air squats
• 7 muscle ups
• 10 hang power cleans (135/95#)

Or

“Nasty Girls V2”

Complete 3 rounds for time of:

• 50 pistols (alternating legs)
• 7 muscle ups
• 10 hang power cleans (175/115#)

WOD Notes:  Nasty Girls is an old CrossFit benchmark WOD.  The goal on this is speed with some people being able to complete it in sub 6 minutes.  More realistically this should be in the 8 to 12 minute time domain with the squats and HPC being unbroken each round.  V2 was introduced in the 2014 regi0nals to try to more decisively differentiate higher level athletes.  Times were still in the 7 minute range.  Hang on for everything you’ve got!  Compare to 130422.  Also, check out this video of the original 3 badass girls of CrossFit performing the WOD (pay attention to the strict MU):

Open Gym

WOD Notes:  This is a great chance to try for one or all of your 2015 goals and see how much work is yet to be done.  If you are satisfied with your goals progress it is also a great time to make up a workout you recently missed or try for a heavy lift or a benchmark.  Here are some ideas if you’re stumped:

The Firebird- ICA’s house WOD

The Baseline

Murph – just saying…

Fran, Grace or any of the girls

The battle for the Iron Phoenix final WOD

Deadlift 5-3-3-2-1-1-1

Then

3x10R/10L barbell lunges (30% 1RM deadlift)

WOD Notes: We are hitting a max dead today.  Get heavy but keep it pretty! Compare deadlift to 150209.

Reminder:  This Saturday will be an open gym from 7:30 to 10:30.  This is a goal shattering mid year open gym. Try to come in and see how far you are from your 2015 goals!

Community Notes:  Happy Birthday Garrett and Julie R!!

Complete 5 rounds for time of:

• 400m run
• 25 wallballs (20/14# to 10/9′)
• 15 toes to bar

WOD Notes:  Today is going to be a longer metcon in the 20 to 30 minute time domain.  Try not to pace this one early on.  Crush the first round and see how the rest go!

AMRAP in 15 minutes of:

• 15 KB swings (53/35#)
• 30 double unders

Cash Out: tabata partner leg tosses

WOD Notes:  This is on the longer end of a medium metcon.  Speed isn’t necessarily required out of the gates but rather a consistent pace with as few and short rests as possible is key.  Rx on this workout means that all sets are done unbroken.  Get ready for a good ol’ fashioned metcon!

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

Then

In 3 minutes, run 400m and complete as many front squats (50% 1RM) as possible.

WOD Notes:  We are finding a training max for front squats today.  Same rules as always: get really heavy without sacrificing form, aim to never fail a rep.  The metcon is designed to be a full sprint leaving you with 60 to 90 seconds to front squat while your heart rate is extremely high.  If your fastest 400 takes more than 2 minutes, consider rowing or decreasing the distance.  Compare front squats to 141107.

Power Snatch 1-1-1-1-1

Then

Power Clean 1-1-1-1-1

WOD Notes:  Today you are maxing out two lifts.  If your shoulders are sore from Friday’s workout, consider taking the power snatches easy or skipping them and focusing on a lot of power cleans today.  The power snatch should be significantly lighter than your clean and can serve as warm up for the cleans.  Once you top out on the snatch, drop back about 20 percent and start working your way up on cleans.  Get 5 really heavy reps on each while trying to find a max.  Compare power snatch to 150221.  Compare power clean to 150204.

Summer Schedule Notes:  We are trying to gauge interest in a summer CrossFit endurance class.  The class would take place on Thursday mornings at 9:30 and would be led by Coach Kehl.  CFE is a more running/rowing/conditioning form of CrossFit originally designed to apply the principles of CrossFit to the endurance athlete world but is excellent for anyone looking to hone their metcon during the summer months.  If you think you might make use of this class in the summer, please post to comments!

21-15-9 reps for time of:

• Power snatch (115/75#)
• Chest to bar pull ups

WOD Notes: This is a challenging couplet but should still move quickly! Pick modifications that allow you to hit a high intensity and keep on moving. Single reps are okay, as along as they’re FAST singles.

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

1. Shoulder press 1-1-1-1 then push press 1-1-1-1-1 then split jerk 1-1-1-1
2. Teams of 4 complete 4 rounds for time of 400m run, 30 Russian KBS (70/53#), 30 box jumps (24/20″), 30 wallballs (20/14# to 10/9′), 30 double unders
3. AMRAP in 15 minutes of 3 front squats (1.25xbodyweight NTE 75%), 1 rope climb, 10 push ups
4. Back Squat 5-3-3-2-1-1-1 then 5x5R/5L KB single leg deadlifts
5. Complete for time 80 box jumps (10/6″), 70 tuck ups, 60 DB muscle snatches (35/25#), 50 squats, 40 mountain climbers (20R/20L), 30 burpees, 20 HSPU
6. Partner Interval complete 20 rounds for time of 5 hang power cleans (70%), 100m sprint

Partner Interval

Complete 20 rounds (10 each) for time of:

• 5 hang power cleans (70% 1RM)
• 100m sprint

WOD Notes:  Partner interval style means that athletes will be paired up.  Partner 1 will complete 1 full round as fast as they can, then partner 2 will complete a round.  Keep alternating until 20 rounds are completed.  Choose a weight that you can do 5 times in a row even when you are exhausted (or 10 to 15 times in a row fresh).  Each round should take between 20 and 40 seconds… in the beginning.

Complete for time:

• 80 dynamic box jumps (10/6″)
• 70 tuck ups
• 60 DB muscle snatches (35/25#)
• 50 air squats
• 40 mountain climbers (20 each side)
• 30 burpees
• 20 handstand push ups

WOD Notes:  This is a medium length chipper ideally done in the 12 to 16 minute time domain.  The box jumps are going to take place on plates (10″=3×45#, 6″=45+25#) and are supposed to be fast.  Tuck ups are done by completing a crunch where the knees and chest rise off the floor at the same time aka lemon squeezers.  Go fast.

Community Notes:  Congrats to Jess S who got married this weekend!

Back Squat 5-3-3-2-1-1-1

Then

5x5R/5L single leg KB deadlifts

WOD Notes: Finally a max back squat!  Remember the goal during our test month is to find a training max or the heaviest weight you can lift without sacrificing form.  Keep them looking good!  Compare to 150207.

In teams of 4, complete 4 rounds for time of:

• 400m run
• 30 Russian KBS (70/53#)
• 30 box jumps (24/20″)
• 30 wall balls (20/14# to 10/9′)
• 30 double unders

WOD Notes: All teammates run 400m. Upon entering the gym, one teammate does KBS, one does box jumps, one does wall balls, and one does DUs. Once everyone has completed their station, the team heads out for the next 400m. You will rotate stations each round, so by the end each member will have run 4x400m and completed each station one time.

Community Notes: Happy birthday Katie C!

Shoulder Press 1-1-1-1

Push Press 1-1-1-1

Split Jerk 1-1-1-1

WOD Notes:  We are beginning our month of testing heavy lifts.  We open up with a heavy shoulder triplet.  The goal is to work your way heavier on each set.  Shoulder press should warm you up for your first heavy push press which should warm you up for the split jerk.  If you have any shoulder mobility issues, stop after the push press!  Compare shoulder press to 141101. Compare push press to 150213. Compare split jerk to 140418.

Awesome Notes:  A few congrats are in order for recent performances:  Dave and Carl both got their first muscle ups!  Angie and Chris S. both got their first Rx on a workout!  Patrick S. and KK both got rope climbs the first time they attempted them!  Awesome work all around, keep it up.

Complete for time:

• 1000m row
• 25 overhead squats (135/95#)
• 5 rope climbs

WOD Notes:  This is designed to be a short chipper in the 8 to 12 minute range.  SELL OUT on the row and then go through the overhead squats and rope climbs methodically.  If overhead squats are limited by flexibility or shoulder issues, switch to heavier front squats.  Either way the squats should be completed in 4 or fewer sets.  Take as few breaks as possible!  We will be recording the time for the 1000m row as well as the entire workout.

200m sled drag (30% SDC)

Then

Banded Box Back Squat 10×2 (60 bar/30 band)

WOD Notes:  We are wrapping up our volume lifting and getting ready for some tests.  Banded squatting is a great way to get your body under some extremely heavy loads and promoting good bar speed without risking injury.  The goal today on the squats is fast but challenging.  Below is a link to the Westside lifters on a dynamic effort banded squat day.  Note the relatively slow eccentric and extremely smooth and fast concentric motions.

Community Notes:  Happy Birthday Erik!

“MURPH”

Complete for time:

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

This WOD was created by CFHQ in memory of Lieutenant Michael Murphy, who was killed in Afghanistan June 28th, 2005.  Today we perform this hero WOD in honor of all the men and women who have died serving our country in the U.S. Armed Forces.

WOD Notes:

• This workout calls for a 20# weight vest for guys and 10# for girls. We have a limited number of weight vests available so they will be first come first serve.
• You must start and end with the run, but you can split up the pull ups, push ups, and squats as desired. (Most people do 20 rounds of 5 pull ups, 10 push ups, and 15 squats.)
• If you plan to do full Murph, it usually takes about an hour.
• Due to limited space on the pull up rig, we encourage ring rows as a sub for pull ups.
• A great scale for this workout is to complete exactly half of the distances and reps. (800m run, 50 pull ups, 100 push ups, 150 squats, 800m run.) This scale usually takes 20-40 minutes.
• Compare results to last Memorial Day 140531.
  

Schedule Notes: We’ll have the gym open by 7:30am. Heats kick off every 30 minutes from 8-10am. Please show up at least 15 minutes before your heat to get warmed up.

Rack Pull 3×1 (4″, 100% 1RM deadlift)

Then

50 yd handstand walk NFT

WOD Notes:  The goal for the deadlifts today is to get to a VERY heavy weight and try for 3 singles.  We are getting closer to testing our maxes and we want to get your nervous system used to supporting really heavy loads.  100% is an approximation.  Some may go heavier than their 1RM, some may be significantly lighter.  For anyone who can’t walk on their hands we will be working toward a free standing handstand.  Kicking up to the wall, handstand push ups or anything else to help practice being upside down will be used!

Schedule Notes:  This is the first Saturday of the summer with no 10:30 class on the schedule.  If you make it on the waitlist, come on in (both tomorrow and always)!  If not, feel free to come in at 7:30 and do this workout or any other you would like at open gym.

Complete 5 rounds for time of:

• 5 thrusters (155/105#)
• 10 toes to bar
• 15 burpees

EMOM for 15 minutes of:

• 2 hang cleans (80%)

Then 

10 front levers NFT

AMRAP in 10 minutes:

• 10 KB swings (70/53#)
• 60 yd shuttle run

Coaching Notes:  Dave will be coaching his test class tonight at 6.  Be sure to show up so he can coach a big class!

“Core Gone Bad”

Complte 3 rounds of 1 minute at each station:

• row (1 cal = 1 rep)
• walking lunges (53/35#)
• Russian twists (45/25#)
• power cleans (135/95#)
• farmer’s carries (106/70#, 5 yds = 1 rep)

Rest for 1 minute after each round.

With a partner complete 11-10-9-8-7-6-5-4-3-2-1 reps for time of:

• power snatch (115/75#)
• box jumps (30/24″)
• pull ups
• burpees

WOD Notes:  Partners will alternate sets fully completing one movement before moving to the next.  Ex:  John and Nikki are partners, John does 11 snatches, Nikki does 10 snatches, John does 9 and so on until John does 1 snatch.  Nikki would then start with 11 box jumps.  Continue alternating until all work is finished.

Overhead Squat  with a 5 second pause 1-1-1-1-1-1-1

Then

5x5R/5L overhead walking lunges (30-50% 1 RM)

Community Notes:  Happy Birthday Adam and Justin!!

Complete 2 rounds for time of:

• 800m run
• 10 muscle ups
• 50 push presses (75/45#)

Community Notes:  If you don’t have a 2015 Goals Card on our bulletin board, make a point to fill one out in the next couple of weeks!  We plan to hold a mid-year, goal crushing, Open Gym on Saturday June 13 from 7:30-10:30am.

Sumo Deadlift 6×2 (90%, 3 second eccentric)

Then

2 x 80 yd prowler push (heavy)

Apparel Notes:  We have some baby blue (last year’s) ICA hoodies on sale for $20 a piece.  Size L and XL!

Complete 50-40-30-20-10 reps for time:

• KB swings (53/35#)
• sit ups

Bench Press 6×2 (90%, 1 board press)

Then

4x max consecutive strict pull ups

WOD Notes:  A 1 board press means you place a 2×4 on your chest which eliminates the bottom inch and a half from the bench press.  It typically allows you to load more weight than you can on a normal bench press which gets your central nervous system used to lifting really heavy weights.  You may be able to go above 90% if you are feeling comfortable.

Complete 10-8-6-4-2 reps for time of:

• front squats (225/135# NTE 75%)
• burpee box jumps (24/20″)

Complete 1 rope climb after each round.

WOD Notes:  This is a challenging but short triplet.  You should be choosing the heaviest front squat weight that allows you to just barely finish each set unbroken and then sprint through the box jumps.  Set your core on each movement and crush this!

Complete 3 rounds for time of:

• 400m run
• 30 push ups
• 20 hang power cleans (135/95#)

Complete for time:

• 10R/10L KB snatches (53/35#)
• 20 wallballs (20/14# to 10/9′)
• 20 pull ups
• 20 thrusters (45/35#)

Repeat for a total of 3 rounds with ample rest between each round.

Summer Teen Program:  For anyone interested, the ICA summer teen program is starting up in a little over a month!   This summer the class will run 10 weeks on Monday, Wednesday and Friday from 8:20 to 9:30 am.  The start date will be Monday, June 15 and will extend through Friday, August 21.  This program is intended for athletes from age 13 to 18 and is primarily about building strength, speed and stability.  The cost is $500 (400 for family members of ICA members).  Contact John to reserve a spot!

Community Notes:  Happy Birthday Miranda!!

Box Squat 8×1 (95%)

Then

5 x 100m sprint

It’s game day! GET JACKED UP!!!!

Tentative Schedule:

8:30 – Athletes should be present so we can go over standards for the 4 primary workouts.  (The Final Event will be covered right before it begins.) Anyone in the first heat should already be getting warmed up – our doors will be open at 7:30.  Event 4 is a farmer’s carry and is a “floater WOD” – meaning you can complete it any time between 9:0o and 12:00.  You’ll sign up for a time tomorrow, first come first serve.

9:00 – First heat of event 1 kicks off. The full list of heat times is here.  If you are competing and don’t see your name on the heat sheet, please text, email, or post to comments and we’ll get you into a heat.

12:30 – Final event (top 5 men and 5 women) kicks off.

2:00 – Move the party into town for the food truck festival!!

For anyone who is entering their first multiple-event competition, please remember to bring plenty of water and some food to eat between workouts.  It really helps a lot!

Reminder:  For anyone not competing, open gym is still on from 7:30 to 8:30 am. Stick around afterwards to help us judge and cheer!

Hang Snatch 8×1 (80/85/90/95%)

Then

5 minutes of plank holds

Note:  ICA will be the sole CrossFit sponsor of a large team competition coming to Reeves Park in October!  The event is called the Extreme Top Box Challenge and should draw some pretty serious athletes from all over.  We expect there will be some ICA teams in the event but for anyone who is not interested in competing, we will need judges and volunteers to help the event run smoothly.  We will post more details as they become available.  Any help will be greatly appreciated!

Run or Row 5k

WOD Notes:  As always we can scale this workout as needed… Compare to 140628.

Iron Phoenix Notes: Today (Wednesday) is the last day to sign up!

Event 4:

Max distance farmer’s carry (70/53#, 62/44# masters)

Community Notes:  Happy Birthday Joe S!!

Front Squat 6×1 (95%)

Then

3 x 20 second pause front squats (50%)

Iron Phoenix Notes:  We are adding in a Masters category for anyone 50+.  The Masters will have slightly modified weights/movements.  For the below workout, Masters wall balls are 16/12# to 10/9′, and step ups are allowed for box jumps (for Masters only!). There is still room to sign up for this competition… Sign up closes Wednesday!

WOD 3: AMRAP in 7 minutes of

• 20 wall balls (20/14# to 10/9′)
• 30 box jumps (20/16″)

New Recruitment Incentive:  We’ll be sending out an email soon with a New Member Summer Special. Although current members are not eligible for the deal, we have something special for you too! Effective immediately, any member who introduces a friend to ICA will get $50 off their next month’s membership, when the new member purchases at least 1 month of membership.

21-18-15-12-9-6-3

• Box jumps (24/20″)
• KB swings (53/35#)

Iron Phoenix Notes:  We are going to release some of the competition workouts coming up this Saturday so you can mentally prepare!

Iron Phoenix Event 2:

• Take 6 minutes to find your 1RM clean.

Community Notes:  Happy Birthday Angie!!