Take 20 minutes to find 1RM power snatch

Then

“Randy”

• 75 power snatches for time (75/55#)

Complete 21-15-9 reps for time of:

• front squats (155/105#)
• chest to bar pull ups

“Strong Man Challenge”

• Station 1: 1RM weighted pull up
• Station 2: AMRAP in 2 minutes of tire flips
• Station 3: 1RM ground to overhead axle or log
• Station 4: AMRAP in 90 seconds of keg presses (105/55#)
• Station 5: 400m sandbag run

WOD Notes: You will be broken into groups of 3 with approximately 8 minutes at each station to complete the tasks.  Each person will have 5 scores.

Front Squat 3-3-3-3-3

Then

10 strict muscle ups to forward roll NFT

WOD Notes:  Compare to 140110.

AMRAP in 12 minutes:

• 10 push ups
• 5 snatches (95/65#)
• 1 rope climb

Community Notes:  Happy Birthday to Ginger, Anthony and Amy (one of our newest members)!!

Yay Burpees!

• Beginner: Complete 100 burpees for time
• Intermediate: Complete 150 burpees for time
• Advanced: Complete 200 burpees for time

WOD Notes:  We can scale the number of burpees to 150 or 100 depending on your love of burpees.  There will be a 25 minute time cap on this WOD.  Compare to 130522.

Community Notes:  Happy Birthday Mickey!!

“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 121210.

“Kelly”

Complete 5 rounds for time of:

• 400m run
• 30 box jumps (24/20″)
• 30 wallballs (20/14# to 10/9′)

WOD Notes: This is a benchmark WOD, and it’s a long one! The fastest athletes can finish this in the low 20 minute range, but it is more often in the 30-40 minute range. We will have a 35 minute time cap; please scale accordingly!  A GREAT scale for this WOD is to do 3 rounds instead of 5. We strongly recommend this for all beginners. Another scaling option is to do 1/2 reps of box jumps and wall balls.  Compare to 131023.

Event Notes:

1. South Philly Rumble registration will open tomorrow (Monday).  This event consists of teams of two men and two women.  If you want to get a team together, register on the first day as they quickly sell out each year.  See details here.
2. CrossFit Mount Laurel Throwdown will be taking place on Saturday, Nov 15.  See more details here.

Complete 3 rounds for time of:

• 400m run
• 15 thrusters (95/65#)
• 5 bar muscle ups

Deadlift 4-4-4-4-4

Then

5x5R/5L KB lunges (KB will be held on chest as a goblet squat)

Complete 3 rounds for time of:

• 40 double unders
• 20 pistols
• 40 double unders
• 5 shoulder to overhead (205/125#, NTE 80%)

Community Notes:  Happy Birthday to Moira and Lil OMC (Aiden)!!

Announcement: We are happy to announce that Tanya is joining the ICA coaching staff as a coaching intern!  You’ll see her shadowing classes over the next few months as she learns about the coaching role and takes on increasing responsibility.  As most of you know, in the past we have posted openings for coaching intern positions. The decision to bring Tanya aboard was based on her uniquely meeting some of our needs, so the public posting was bypassed.  Tanya has previous coaching experience, a contagious energy, and a great rapport with our ICA athletes. Make sure to congratulate her the next time you see her!

For time complete:

500m row

then 21-15-9 reps of:

• burpees
• russian twists (25/15#)

then 200m shuttle run (8x25yds)

Back Squat (5 sec pause) 2-2-2-2-2-2

Then

Tabata Box Jumps (32/24″)

Clean 1-1-1-1-1-1-1

Then

5 legless rope climbs NFT

WOD Notes:  Compare to 131016.

“Partner Bar Mile”

• 400m run (65/45#)
• 50 back squats (65/45#)
• 50 front squats (65/45#)
• 50 overhead squats (65/45#)
• 400m run (65/45#)
• 5o shoulder press (65/45#)
• 50 push press (65/45#)
• 50 push jerks (65/45#)
• 400m run (65/45#)
• 50 hang power cleans (65/45#)
• 50 hang power snatches (65/45#)
• 400m run (65/45#)

One person is working at a time on the movements.  Both partners run but only one needs to be carrying the bar.

Community Notes:  Happy Birthday Stuart!!

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

Then

3x1o heavy KB swings

WOD Notes:  Compare OHS to 131207.

AMRAP in 9 minutes of:

• 12 pull ups
• 12 deadlifts (155/105#)
• 4 wallball ladders (20/14# to 9,10,11’/8,9,10′)

Community Notes:  Happy Birthday Robbie!!

“J.J.”

Complete for time:

• 1 clean (185/125#)
• 10 hand stand push ups (-5″)
• 2 cleans (185/125#)
• 9 HSPU (-5″)
• 3 cleans
• 8 HSPU
• 4 cleans
• 7 HSPU
• 5 cleans
• 6 HSPU
• 6 cleans
• 5 HSPU
• 7 cleans
• 4 HSPU
• 8 cleans
• 3 HSPU
• 9 cleans
• 2 HSPU
• 10 cleans
• 1 HSPU

WOD Notes:  For a link to the original posting of this hero WOD by crossfit.com, click here.

Community Notes:  Happy Birthday Matt C!!

Custom Fit:  Our Custom Fit meals that are typically available Sunday morning will be available Monday afternoon this week due to an issue with delivery.

Run or Row 5k

WOD Notes:  There are limited rowers so the first 5 that claim them in each class can have them.  Compare the run to 130506.

Community Notes:  Congrats to Kyle on the birth of his son Zayne!!

Push Press 2-2-2-2-2-2

Then

15 lowers to front lever NFT

WOD Notes:  Compare to 130201.

Community Notes:  Congrats to Coach Kehl on his wedding day today!!  Another congrats to Rudy (from the morning crew) on the birth of his son Arjun!  Family is healthy and happy!!

“CMC WOD”

Complete 5 rounds for time:

• 5 ground to overhead (115/75#)
• 7 burpee box jump overs (24/20″)
  
• 9 KB swings (53/35#)

WOD Notes: This workout has been modified from its original 5 minute AMRAP to be a 5 rounder.

Sumo Deadlift 5-5-5-5-5

Then

200m sled drag (40% SDC)

WOD Notes:  Compare to 130831.

Choose your “Annie”

1. “Annie” (50-40-30-20-10 of double unders and sit ups)
2. “Muscle up Annie” (5-4-3-2-1 MU after each round)
3. “Rope Climb Annie” (1 rope climb after each round)

WOD Notes:  Compare to 130319.

Thanks to Anthony, Sam and Doses (the dog) for stopping in at ICA on their walk across the country to support Steve’s Club.  You can check out their story and donate to the cause here.

Front Squat 5-5-5-5-5

Then

5×10 good mornings (60%)

WOD Notes: Compare to 131111.

Community Notes: South Philly Rumble is back!! Click HERE for details. Each gym can send 3 teams (of 2 men and 2 women), and registration opens July 14.

A push up is a great tool in developing core and pressing strength in any athlete.  There are so many small things that can go wrong.  We are upholding and unreasonably high standard today on push ups primarily to keep people progressing on the push up form.  Above are three pictures of push ups.  In the top picture, the abs have collapsed ever so slightly so that my rib cage and not my pecs hit the floor and the hips are slightly below the line from shoulder to ankle.  It makes a small range of motion difference (2″ ish) but more importantly it creates a crease in the low back that can cause pain or start to teach bad habits for heavier movements like the dead or squat.  The second picture is an over compensation of the abs.  Rather than collapsed abs, the abs are balled up a little too much.  The pecs still hit the floor but now the hips are above the shoulder/ankle line and the position is slightly easier to hold.  The bottom picture is the appropriate position where the hips are in line with the shoulder and ankle joints.  This is what I want everyone to work on as we progress through push ups.  It should be noted, any other gym would call all 3 of these perfectly fine.  I am very proud of the push ups in our gym, but we should always try to improve.

Complete 4 rounds for time of:

• 400m run
• 20 toes to bar
• 20 push ups

Complete 5 rounds of:

• max thrusters (50% 1RM)
• max pullups

Rest/recover between each round.

Notes:  The very full lost and found box will be donated to charity on Friday.  Come check sometime this week to see if you have any clothes in the box.

Complete for time:

• 100 double unders
• 50 wallballs (20/14# to 11/10′)
• 50 KB swings (53/35#)
• 50 box jumps (24/20″)
• 50 KB snatches (53/35#, alternating)
• 50 burpees
• 100 double unders

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

Then

Snatch balance 4×5 @ 50% 1RM snatch

Community Notes:  A little late but congratulations to Anthony and Rachael for graduating last week and congrats to Kelly K. for being selected second team all PAC-10 (softball) in her sophomore season!!

Complete 2 rounds for time of:

• 800m run
• 30 power clean and jerks (135/95#)

Anniversary Notes: Today is the last day to submit charity ideas for this year’s anniversary party. Please email us or post to the June events blog post HERE. Thanks to everyone who has submitted recommendations so far!

Back Squat 3-3-3-3-3

Then

30 knee jump box jumps NFT (32/24″)

WOD Notes: Compare to 130910.

ICA Teen Strength Program:  Starting this Monday we will be holding a summer teen strength and conditioning program every MWF at 8:20 a.m. running through Aug 22 (10 weeks).  The class is designed for high school aged athletes (boys and girls) who are looking to develop a basic understanding of weightlifting.  We currently have 4 more spots available.  If anyone is interested or knows someone who might be, email us at ironcrossathletics@gmail.com for more details.

Bench Press 5-3-3-2-1-1

Then

50 inverted bar rows NFT

WOD Notes:  Compare to 131123.

Community Notes:  Happy Birthday Ernesto!!

AMRAP in 12 minutes of:

• 2 deadlifts (225/155#)
• 2 chest to bar pull ups
  
• 4 deadlifts (225/155#)
• 4 chest to bar pull ups
  
• 6 deadlifts (225/155#)
• 6 chest to bar pull ups
  

Continue adding 2 reps each round until time expires.

With a partner complete 10 rounds for time of:

• 12 power snatches (75/55#)
• 12 push ups
• 12 box jumps

Overhead Squats 5-5-10

Then

3 rounds NFT of:

• 10 wall squats
• 10 hollow rocks up
• 10 hollow rocks down

WOD Notes:  The goal today is to achieve a 10 rep max.  The first two sets of 5 are to be done at slightly lighter weights to get you ready for the set of 10.

“2012 Regionals Event 2”

Complete for time:

• 2000m row
• 50 pistols (25R/25L alternating)
• 30 hang power cleans (225/135# NTE 85% of your 3 rep from last week)

WOD Notes: You can see results from around the world (including Nikki) by clicking here and changing the year to 2012.  There will be a 25 minute cap on this workout.

Complete 4 rounds for time of:

• 400m run
• 15 KB swings (70/53#)
• 3 rope climbs

Deadlift 2-2-2-2-2-2

Then

30 HSPU NFT

WOD Notes:  Compare deadlift to 130914.

Community Notes:  Happy Birthday Hilary!!

Complete 2 rounds for time of:

• 30 burpees
• 15 front squats (155/105#)

“MURPH”

Complete for time:

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

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.  See a summary of the story of Lt. Michael Murphy here.

WOD Notes: We are performing this hero WOD today in honor of all the men and women who have died serving in the U.S. Armed Forces. The WOD 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.) This workout calls for a 20# weight vest for guys and 10# for girls, but we have a limited number of weight vests available so they will be first come first serve.

If you plan to do full Murph, it usually takes about an hour.  A good 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 130527.

Schedule Notes: We are starting heats every 30 minutes with the first heat being at 8:00 a.m. sharp.  Please show up at least 15 minutes before your heat to get warmed up in the warehouse or mobility room.

Community Notes:  Happy Actual Birthday to Kehl (sorry for the false alarm yesterday)!!

Good luck to Jen N., Tanya, Katie N., Jenn and Tina at the girls on girls competition at CrossFit Harmony tomorrow!

Hang Power Clean 3-3-3-3-3

Then

30R/30L sledge hammer hits NFT

WOD Notes:  Compare to 110906.

Community Notes:  Happy Birthday Coach Kehl!!

Murph Notes:  We have changed the class times in Mindbody for Saturday.  We will be running small heats (8 people) each half hour starting at 8:00 a.m.  Barbell club will still be held from 7:30 to 8:30.

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

• thrusters (185/115# NTE 80%)
• muscle ups

WOD Notes:  The scale for muscle ups will be shoot throughs.

Community Notes:  Happy Birthday Jess S!!

Partner Interval AMRAP in 20 minutes of:

• 9 KB sumo deadlift high pulls (53/35#)
• 6 box jumps (24/20″)
• 3 burpees

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

• Wallballs (20/14# to 10/9′)
• KB swings (53/35#)

WOD Notes:  There will be a 25 minute cap on this workout.  You can scale by cutting reps in half or eliminating the round of 50.

Push Jerk 3-3-3-3-3

Then

30 strict pull ups NFT

Welcome Melissa!!

“Griff”

2 rounds for time of:

• 800m run
• 400m run backwards

WOD Notes:  Compare to 130911.

“Grace”

30 clean and jerks  (135/95#)

Then

10 minutes of handstand practice

WOD Notes:  There will be a 10 minute cap on this workout.  Compare to 130206.

Beef Notes:  I will be placing the beef order Tuesday at noon.  Anyone interested who hasn’t already said so should go back and do so on the post here.

Competition:  CrossFit 181P located by the Limerick outlets will be holding a coed partner competition on June 28th.  Anyone interested in more information click here.

Rack Pull 5-5-5-5-5 (+7″)

Then

Glute Ham Raises 3×10

Front Squat 20 rep max

WOD Notes:  Warm up in sets of 5 to a weight that you think you can lift 5 to 10 times and then do it 20 times.  Compare to the 20 rep portion of the workout on 140201.

Schedule Notes: Remember this is the first summer Saturday with no 10:30am class. Wake up and drag yourselves in for the 9:30! 🙂

Complete 42-30-18 reps for time of:

• box jumps (24/20″)
• power cleans (95/65#)

EMOM for 15 minutes of:

• 2 snatches (85%)

WOD Notes:  Anyone with mobility issues can sub cleans at 85% today.

Partner Interval Cindy 

AMRAP in 20 minutes of:

• 5 pull ups
• 10 push ups
• 15 squats

WOD Notes: Compare to 121120.

Yesterday’s WOD Notes:  Hats off to the amazing performances on the mile run.  On a Monday with unusually low attendance we had PR’s from Alicia, Pugh, Matt C, Rick, Joel, Moira, Chris (2014 goal), Katie L, Mohyeed, Hoagie, Sajan, Adam, Steve and Mel and I think a few others as well.  For anyone who saw the WOD and bailed, brush up on this article on cherry picking.

Run 1 mile

Then

Banded Box Back Squat 10×2 (65% bar, 25% band)

Open Gym!

WOD Notes:  Come in between 7:30 and 10:30 a.m. to complete any workout you would like.  All of the gym equipment is fair game!  Feel free to redo the baseline, hit some strongman work or knock out a PR back squat.

Community Notes:  The coat drive items will be picked up on Monday.  This weekend is the last chance to drop off your old coats in the cardboard boxes just outside the gym doors!

Complete 5 rounds for time of:

• 50 double unders
• 15 ring dips

Complete for time in any order:

• 45 deadlifts (275/185#)
• 45 rolling sit up wallballs (20/14# to 10/9′)
• 5 rope climbs

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

Then 

DB shoulder press 5×5

Reminder:  CustomFit Meals will be at the gym during the evening classes today with meal and protein bar samples.  Feel free to stop by if you have any questions or want to check them out.

For time, complete:

• 400m run
• 50 back squats (45#)
• 400m run
• 50 front squats (45#)
• 400m run
• 50 overhead squats (45#)
• 400m run

WOD Notes:  Compare to 120128.

Community Notes:  Happy Birthday to Alicia and Miranda!!

“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:  This is a long chipper and is a CrossFit benchmark. Beginners may scale to “Dirty Thirty” – which is 30 reps of each movement.  There will be a 40 minute time cap on the WOD.  50 burpee penalty for anyone who signed up and doesn’t show up. Compare to 131004.

Community Notes: Happy birthday Laurie! Good luck to Laurie and all the other Broad Street Runners!

Wide Grip Deadlift 3-3-3-3-3

Then

400m farmer’s carry NFT

WOD Notes:  The grip used today will be a snatch width grip but your hips will be in a normal deadlifting position to start.

Community Notes: Good luck to the ICA team competing in Mayhem at the Meadowlands this Saturday – Marissa, Hilary, and Sara R!

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

• KB swings (53/35#)
• push ups
• tuck ups
  

Community Notes:  CustomFit meals will be in the gym on Tuesday, May 6 with some meal and protein bar samples during all the evening classes.  Stop by if you want to see what they’re about!

AMRAP in 12 minutes of:

• 5 chest to bar pull ups
• 7 hang power cleans (145/100#)
  
• 9 box jumps (24/20″)
  

Community Notes:  Happy Birthday Heidi!!

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

Then

4×4 each leg barbell lunges (50% 1RM back squat)

WOD Notes:  Compare to the total on 131029.

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

Then

10 Turkish get ups each arm NFT

WOD Notes:  Compare to 130614.

Complete 5 rounds for time of:

• 50 double unders
• 10 back squats (135/95#)
• 5 muscle ups

Community Notes:  Happy Birthday Kim D!!

Event Notes: This Saturday several ICA athletes are competing in a masters-only competition at CrossFit Generation. Good luck to Jimbo, Jess and Todd V, Dave and Erin, and Jenn!!! Spectators/fans are welcome and encouraged to attend. Click HERE for event information, and HERE for parking/schedule info (they even have a spot designated for tents!).

Overhead Squat 5-5-5-5-5

WOD Notes:  Compare to 131015.

AMRAP in 15 minutes of:

• 200m run
• 10 Russian twists (25/15#)