Workout of the Day

Complete 4 rounds for time:

• 500/400m row or 1000/800m bike
• 20 squat cleans (135/93#)

Time Cap = 22 minutes

WOD Notes: The squat cleans should be moderately heavy; something you could hang on to for small sets of 3-5 even if you choose to perform quick singles.

Workout of the Day

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

• Push-ups
• Freestanding handstand (seconds)

Time cap: 20 minutes

WOD Notes: Programming Credit: CrossFit main page on 221102.  Come on in to work on your handstands and upper body strength! We expect most athletes will modify today’s WOD, so don’t let it intimidate you! If you need to scale the push ups, you can either decrease the reps or elevate your upper body. (No knee push ups!) Each set of handstand holds should be able to be completed in 1-3 sets. Most athletes will modify these by using a wall (either kick to a full handstand or walk walk to a partial handstand.) If you’re able to hold a freestanding handstand but not for very long, try a few kick ups each round then move to the wall to finish the remaining time.

Community Notes: Thank you to everyone who has been chipping away at completing all the ROWvember workouts. These workouts are by no means intended to be easy. In fact, some are meant to be downright grueling. Your efforts do not go unnoticed! With just a workout or two left for some, the deadline for completing all 12 ROWvember workouts will be Monday, December 5th @ 12 PM. After that time, Coach Ricky will assemble the list of athletes who completed and logged all 12 workouts and distribute those respective athletes their prize. Please reach out to Ricky with any questions.

Workout of the Day

Rack Pull Deadlift 2-2-2-2-2-2 (4″ elevation)

Then complete NFT:

• 5×3 drop broad jumps

WOD Notes: For today’s deadlifts, you’ll elevate the bar on top of 45# or 2×25# plates. This is a stronger starting position for most athletes and may allow you to lift heavier than you would from the ground. Experienced lifters – especially those going heavy today – will need to double and maybe triple up on a bar, and make use of the metal 45# plates! For the drop broad jumps, you can stack plates 12-16″ or use a box. Click here for a demo video.

 

Workout of the Day

With a partner, complete 2 rounds for time of:

• 20/16 calorie row or bike (each: at the same time)
• 40 Power Cleans (165/113#)
• 20/16 calorie row or bike (each: at the same time)
• 40 Power Snatches (135/83#)

Time Cap: 25 minutes

WOD Notes:  Partners will share 1 bike and 1 rower. You can decide how (if) to alternate! (You can also sub a 200m run for the row/bike if preferred.) Both partners will bike/row at the same time, and each has to finish their 20/16 calories before either partner can start on the barbell work. Similarly, the barbell work must be completed before either partner starts back on the rower/bike. Each athlete gets their own barbell and will change the weight between movements.  Only one athlete works at a time while on the barbell!  Reps do not need to be split evenly.

Workout of the Day

“The Ghost”

Complete 6 rounds for max reps of:

• 1 minute of rowing (cals)
• 1 minute of burpees
• 1 minute of double-unders
• 1 minute of rest

WOD Notes: Programming Credit: CrossFit main page on 221114. Try for as many reps as possible of EACH exercise, not just total score. You’ll record separate totals for rowed calories, burpees, and double-unders. If you don’t have a rower at your station, you can sub the bike OR share with your neighbor (one of you switches the order of DU & rowing).

Community Notes: Happy birthday Dan T and Vanessa!

Workout of the Day

Bench Press 12-10-8-6-6 (3 second eccentric)

Then complete NFT:

• 30 barbell roll outs

WOD Notes: Nothing beats a Friday bench day!! Today’s bench presses call for a 3 second eccentric phase (a.k.a. negative, a.k.a descent). The cash out work (barbell roll outs) will strengthen your abs, lats, and shoulders. Come on in for a fun Friday strength session!

Schedule Notes:  Today’s schedule will be as follows:

• 7:00 am – Daily WOD/Open Gym
• 8:00 am – Daily WOD/Open Gym
• 9:00 am – Daily WOD/Open Gym
• 10:00 am – Daily WOD/Open Gym
• 11:00 am – Teen Strength and Speed/Youth Strength and Speed

Regular schedule will resume on Saturday!

Workout of the Day

“The Firebird”

Complete 5 rounds for time of:

• 800m run
• 5 ring muscle ups
• 10 hang power cleans (155/103#)
• 20 wallballs (20/14# to 10/9′)
• 30 double unders

“The Firebird Express”

Complete 5 rounds for time of:

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

WOD Notes: This is our ICA “house WOD” and an annual Thanksgiving tradition! To accommodate as many athletes as possible, we run this workout a little differently than most WODs. Equipment will be set up around the room and shared between all athletes. We will kick off a heat of 14 people every 30 minutes from 7-10am (hard cap to finish the WOD is 11am).  The gym will open at 6:15 am so you can be warmed up for the first heat! When you sign up for a heat time, that is the time you START the workout. Please arrive 20-30 minutes before your heat time to warm up in the North room!  “The Firebird” is a long workout, so if you’re looking for something more reasonable, try out “The Firebird Express.” Be sure to talk to a coach if you have questions!

Community Notes: Happy birthday Ed!

Workout of the Day

E2MOM for 20 minutes (10 rounds):

• 3 wall walks
• 20 lateral hops over the barbell
• 5 deadlifts (sumo or conventional, 75% 1RM)

WOD Notes: In this interval-style workout, you should sprint each round with minimal breaks/rest. Try to complete each round in less than 1 minute, then rest and get ready for the next round!

Schedule Notes: Reminder that we have a modified schedule over the next 3 days. Wednesday there is no 12:30, 4:30 or 5:30pm, but all the “even hour” classes are on. Additionally, Open Gym in the North Room will run from 10:30am through 8:00pm! Thursday we have heats of The Firebird from 7-11am, with the gym closing at 11am. Friday we have 4 classes, at 7, 8, 9, and 10am, with Open Gym in the North room from 7am-12pm! (No afternoon/evening classes.) Regular schedule resumes on Saturday!

Workout of the Day

Complete AMRAP in 18 minutes of:

• 15 kettlebell swings (53/35#)
• 12 weighted box step ups (6R/6L, 24/20″, 53/35#)
• 9 toes to bar

Rest 2 minutes.

Then complete 1 set of max toes to bar.

WOD Notes: If you sub Russian KBS in place of the overhead swings, go for 20 reps instead of 15. For the “cash out” of max toes to bar, you can break rhythm, just don’t drop off the bar! Modify to hanging knee tucks, max duration straight arm hang, or max reps in 2 minutes of an ab movement of your choice.

 

Workout of the Day

Behind-the-neck split jerk 1-1-1-1-1-1-1

Then AMRAP in 7 minutes of:

• 16 supine bar rows
• 16 one-arm DB push presses (8R/8L)

WOD Notes: Once you get the technique down, the behind-the-neck split jerk is most people’s strongest overhead lift. Grip is wide, similar to an overhead squat. Jump hard and drive under the bar fast!

Workout of the Day

Complete 4 rounds of 1 minute at each station:

• Sandbag squat clean (50/35#)
• Row (calories)
• Slam balls (30/20#)
• Bike (calories) 
• Rest

WOD Notes: Half the class will perform the workout in the order listed. The other half will start at the slam balls and go in the following order: slam ball, bike, sandbag clean, row. Rest is always the last station. Score is total number of reps completed.

Community Notes: Happy birthday Andrew M!

Workout of the Day

Complete 5 rounds, each for time, of:

• 15 burpees
• 30 dumbbell power snatches (50/35#)
• 50 double unders

Start a new round every 5 minutes.

WOD Notes: Reduce load, reps, and/or range of motion so each round takes less than 3:30. Ideas include: reduce reps to 12-24-36, modify to plank burpees, or do single unders (2x) or speed step single unders (3x).

 

Workout of the Day

Back rack reverse lunge 8-8-8-8-8 (each set is 4R/4L)

Then complete 8 rounds of 20 seconds on, 20 seconds off of:

• Front squats (40% 1RM front squat)

WOD Notes:  As you build to a heavy set of 8 lunges today, focus on a smooth motion from start to finish of each rep. If the movement becomes choppy or segmented, drop the weight back and refocus!

Workout of the Day

Complete for time:

• 30 sit ups
• 30 power snatches (95/63#)
• 30 sit ups
• 30 thrusters (95/63#)
• 30 sit ups
• 30 power cleans (95/63#)
• 30 sit ups
• 30 push jerks (95/63#)
• 30 sit ups
• 30 overhead squats (95/63#)

WOD Notes: Today is a “chipper” style workout, meaning it’s one round with a bunch of different movements. You should use the same barbell weight for the entire workout. If you’re not comfortable with overheads squats you can sub back or front squat.

Community Notes: Happy birthday Ryan A & David S!

Workout of the Day

Complete 4 rounds for time of:

• 15 box jumps (36/30″)
• 20/15 cal (bike or row)

Time cap: 16 minutes

WOD Notes: This WOD is a twist on the CrossFit mainpage workout from 221107 . While the workout is for time, the goal is to challenge yourself with really high box jumps, even if that slows you down. Pick a height you’ll have to set up for and think about each rep. (That may mean Rx+ for some of our really good jumpers!)

Holiday Schedule Notes:  We’ve adjusted the schedule for the days surrounding Thanksgiving as follows:

• Wednesday, Nov 23: 4:30 Oly and 5:30 Daily WOD are cancelled.  All other classes are on.
• Thursday, Nov 24 (Thanksgiving): All regular classes are cancelled.  We’ll run heats of our house workout “The Firebird” every half hour from 7:00 until 9:30.  See Wellness Living.
• Friday, Nov 25: Classes will be held at 7:00, 8:00, 9:00 and 10:00 am.  Teen Strength and Speed will be held at 11:00 am.  All other classes are cancelled.
• Saturday, Nov 26: Resume regular schedule.

Workout of the Day

Thruster 3-3-3-3-3-3

Then complete NFT:

• 50 strict pull ups (12 min cap)

WOD Notes:  Aim to start the first set of 3 thrusters around 65-70% of your 1 RM.  If you’re feeling great, you should end up around the 85-90% mark by the last set!

 

Workout of the Day

Complete 5 sets of:

• Max consecutive strict HSPU; start a new set every 90 seconds

Then complete 5 rounds for time:

• 10-yd handstand walk
• 20 deadlifts (135/93#)
• 20 wall balls (20/14# to 10/9′)

Time cap = 22 minutes

WOD Notes: We expect some people will get capped in today’s metcon. To give yourself the best shot at finishing, keep your handstand walk (or sub) under 1 minute per round, and string sets of at least 10 on deadlifts and wall balls.

Schedule Notes: On Thanksgiving Day, when most gyms are closed, ICA is open and rocking with energy as we complete our annual tradition, The Firebird! To accomodate as many athletes as possible, we run this workout a little differently than most WODs. Equipment will be set up around the room and shared between all athletes. We kick off a heat of 14 people every 30 minutes from 7-10am (hard cap to finish the WOD is 11am). When you sign up for a heat time, that is the time you START the workout. You should show up 20-30 minutes before your heat time to warm up! “The Firebird” is a long workout, so if you’re looking for something more reasonable you can consider “The Firebird Express.” Check out the WODs on last year’s blog post here.

Workout of the Day

Every 2 minutes for 20 minutes complete:

• 8 toes to bar
• 12 burpees

WOD Notes: If you hit a round where you can’t complete the prescribed work within the 2-minute clock, the workout turns into an AMRAP, where you keep repeating 8 T2B & 12 burpees until the 20 minutes expires. Record time to complete each round.

Community Notes: Happy birthday Mike D and Matt W!

Workout of the Day

Take 6 sets to work up to a heavy single of the following complex:

• High hang squat clean + low hang squat clean + squat clean

Then EMOM for 6 minutes of:

• 1 squat clean w/5 second hold at the bottom (use your max weight from Part 1)

WOD Notes: This sequence is commonly called a “3 position clean” due to the 3 different starting points. If you want to stay lighter and work on technique, hit a set every 1-2 minutes. If you’re feeling good and want to go heavy, you’ll lift at 0, 2, 5, 8, 11, and 14 minutes.

Community Notes: Happy birthday Allison S and Lindsay J!

 

Workout of the Day

“Jack” AMRAP in 20 minutes of:

• 10 push presses (115/78#)
• 10 kettlebell swings (53/35#)
• 10 box jumps (24/20″)

WOD Notes: Programming Credit for this hero WOD goes to CrossFit HQ. It was first posted in 2010 in honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, who died September 29th, 2009, from the detonation of an IED in the Philippines. It was posted most recently on Oct 29, 2022. Choose a barbell and kettlebell weight that lets you perform each set of 10 unbroken, at least for the first several rounds.

Community Notes: Happy Veterans’ Day! We are grateful for your service.

Workout of the Day

With a partner (one working at a time), complete 4 rounds of:

• 50/40 calorie row or bike
• 50 push ups
• 100 DU

Divide work as needed.

Time cap: 32 minutes

WOD Notes: Today you and a partner will get to tackle a long(ish) metcon together! As a duo, your goal is to minimize downtime. Try to divide work so you’re putting in equal effort, not equal reps! If someone is a stronger rower, have them take some extra calories. Whoever is the stronger push up-er or double under-er can take extra reps there too!

Workout of the Day

Sumo deadlift 5-5-5-5-5

Then complete NFT:

• 4×15 Russian kettlebell swings w/band resistance at hips

WOD Notes:  Work up to a heavy 5 rep sumo deadlift. If you know your 1RM, start around 65% and end around 85%.

Workout of the Day

Complete for time:

800m run

Then 12-9-6 reps of:

• Power cleans (185/123#)
• Bar muscle ups

800m run

Time cap= 20 minutes to start the final run

WOD Notes: Today’s workout is heavy and high skill…be sure to pick movements that challenge you but minimize failed reps. Each run should take less than 5 minutes. (Shorten the distance or sub a row or bike as needed.) Power cleans and BMU can be one at a time, but you should be able to average 4/minute to ensure you finish under the cap. If you’re still working at 20 minutes, stop where you are and head out for the final run!

Community Notes:  Happy Birthday, Terrie!

Workout of the Day

Complete AMRAP in 20 minutes:

• 40 second air squat hold
• 20 hollow rocks
• 40 second bar hang
• 200m run

WOD Notes: To rack up as many rounds as possible, run fast and go unbroken on the indoor movements! EVERYONE should aim to go unbroken for at least the first round. For the hollow rocks, consider decreasing the reps, tucking one or both legs, or performing dead bugs. For the bar hang, you can adjust the time, add a band, or do a ring row hold. No matter what movements you choose, make them look good!

Workout of the Day

Push press 3-3-3-3-3-3

Then, complete 3 sets of max consecutive push presses at:

• 50% of today’s 3RM
• 40% of today’s 3RM
• 30% of today’s 3RM

Rest 1 minute between sets.

WOD Notes: In the first part of the workout you’ll establish a heavy 3 rep push press. In the second part you’ll complete push press “drop sets.” Don’t go crazy trying to get exactly 50/40/30%… use those numbers as a guide. List the weights you used and number of reps you got in SugarWOD!

Workout of the Day

Complete 6 rounds, each for time, of:

• 250/200m row
• 20 goblet squats (53/35#)
• 2 rope climbs

Start a new round every 5 minutes.

WOD Notes: This is an interval style workout where the faster you go, the more rest you’ll have! If 2 rope climbs will take longer than a minute, scale to 1 rope climb and/or partial height rope climbs. You’ll want to finish each round by 3-4 minutes to ensure rest between rounds.

Workout of the Day

Complete AMRAP in 15 min of an ascending ladder of:

• 3 hang power cleans
• 3 handstand push ups
• 6 hang power cleans
• 6 handstand push ups, 9-9, etc.

At the start and every 3 minutes thereafter (0, 3, 6, 9, 12), perform:

• 6 bar-facing burpees

Weight: 135/93#

WOD Notes: The hang power cleans are meant to be moderately heavy. Pick a weight that lets you string at least the first 3 rounds (9 reps). Same for the handstand push ups – your goal should be to string the first 3 rounds. Modification options include: HPSU to an abmat, dumbbell push presses, regular push ups, or 1 wall walk for every 3 HPSU.

Community Notes: Happy birthday Betsey & Megan L!

Workout of the Day

Front squat 5-5-5-5-5

Then complete NFT:

• 50 bicycle crunches (25R/25L)
• 50 banded fire hydrants (25R/25L)
• 50 bicycle crunches (25R/25L)
• 50 banded quadruped hip extension (25R/25L)
• 50 bicycle crunches (25R/25L)
• 50 banded clam shells (25R/25L)

WOD Notes: Today we’re working up to a heavy 5 rep front squat. For those who know your 1RM, start around 65-70% of your 1RM and aim for 85-90% of your 1RM. After squats you’re in for a treat – a whole bunch of bicycle crunches and banded glute work!

Community Notes:  Happy Birthday Ceil and Marsha!

Workout of the Day

Complete 5 rounds for time of:

• 400m run
• 20 bench presses (135/83#, NTE 60% 1RM)

Time cap: 25 minutes

WOD Notes: It should be a beautiful day to get outside and run! We have new and improved running routes from the North room to ensure they are comparable to the main room. Check out the Google doc on the right hand side of the blog that provides a map and written description for the 200, 250, 400, 600, and 800-m routes. Direct link HERE.

Community Notes: Happy birthday Faith!

Workout of the Day

Complete 27-21-15-9 reps for time of:

• Chest-to-bar pull ups
• Deadlifts (225/153#, NTE 65%)

WOD Notes:  Ideally, each round of C2B pull-ups and deadlifts will be completed in 2-4 sets. For instance, the round of 27 could be 9-9-9 or 7-7-7-6. Pick scales that will allow you to string together multiple reps even when tired!

Workout of the Day

Take 15 minutes to work up to a 1 rep squat snatch.

Then EMOM for 6 minutes of:

• 5 high hang squat snatches (40-50%)

WOD Notes: Athletes who are experienced and comfortable with the squat snatch should aim for 5-7 heavy reps, working up to a 1 rep max. If you’re still learning the snatch, aim for 15-30 reps total (1-2 reps every minute); stay light and focus on technique. If your shoulders don’t feel stable in a full snatch, consider practicing with PVC for the first 5 minutes, then switch to power snatches (or cleans) and work to something heavy!

Community Notes: Happy birthday Steve Keiper!

Schedule Notes: Due to Halloween, there will be no 7pm Teen class and therefore no 7-8pm Open Gym.

Workout of the Day

Complete 2 rounds for time:

• 50 burpees
• 100 double unders
• 50 wall balls (20/14# to 10/9′)

WOD Notes: I don’t need to convince you of anything today… This workout is going to be so epic/amazing/fun that I’m sure every one of you read the workout and your first reaction was “YES! I’m in!” If that wasn’t your reaction (odd…) come in anyway!

Community Notes: Happy birthday Mel Zab!

Workout of the Day

Complete 3 rounds of 1 minute at each station for total reps:

• Box jumps (24/20″)
• Tuck ups
• Row or bike (calories)
• One-legged squat
• Slam balls (30/20#)

Rest 1 minute between rounds

WOD Notes: If you’re participating in the power meet this afternoon but still want to get your workout in, come attack this WOD at 50-75% intensity and you should be good to go! If you’re not doing the power meet, come crush this WOD at 100% intensity! Athletes will need to pair up to share a slam ball. Pick one partner to go in reverse order: slam ball, one legged squat, row/bike, tuck ups, box jumps.

Power Meet Notes: The ICA in-house power meet kicks off at 4pm! The gym will be open by 3pm for warm up. Guests and spectators are welcome (and encouraged)! Chili cook off contestants – bring your chili no later than 6:00pm. Click here for additional meet details!

Workout of the Day

Push Jerk 2-2-2-2-2-2

Then 3 rounds not for time:

• 30yd bear crawl
• 10yd slider straight arm plank walk

WOD Notes: If you’ve never played around with sliders, you’re in for a treat! Check out a video demo here.

Workout of the Day

AMRAP in 15 minutes of:

• 5 ring muscle ups
• 16/12 calorie bike or row

WOD Notes: If you’re still working towards your first ring muscle up, check out this video for some great modification options: https://www.youtube.com/watch?v=kQVOD7wPIns. If none of these variations are attainable, work on your pulling and pushing strength with a combination of banded pull ups, ring rows, banded ring dips, and push ups. Your coach will help you figure out the right movement and reps! The first 5 ring MU (or whatever your modification is) should take less than a minute, and even when you’re tired should not exceed 1.5 minutes.

Awesome Note:  Ian from Precision Performance PT is coming to ICA from 4:30 to 6:30 to hold free 15 minute sessions.  If you have anything aching on your or just have questions for a really knowledgeable PT, feel free to reserve a spot HERE.

Workout of the Day

Complete 5 rounds for time:

• 5-4-3-2-1 wall walks
• 50-40-30-20-10 thrusters (65/45#)
• 50-40-30-20-10 abmat sit ups

Time Cap: 20 minutes

WOD Notes: Round 1 you’ll complete 5 wall walks, 50 thrusters, and 50 sit ups; round 2 is 4-40-40, etc. The thrusters should be light – something you can do in 1-2 sets; 3 sets max! (Don’t be fooled by the light Rx weights… they will get hard!) For an added challenge, athletes who plan to participate in this year’s Open are encouraged to try Open standards for the wall walks (make sure your fingertips clear a tape line 10″ from the wall; shoulder line is optional for today).

Community Notes: Happy birthday Jimbo!

Event Notes: Our annual Rowvember challenge will be kicking off on Tuesday, November 1st! These 10-30 minute, optional workouts will be posted to the Aerobic Capacity track on SugarWOD. Workouts do not need to be completed on the day they are posted as long as your results are recorded in SugarWOD on the proper day before the end of the month. Workouts can be completed during Open Gym, out in the parking lot (weather permitting & if classes don’t need the rowers), or at home if you have a rower. A sweet prize (usually a sticker) will be awarded to ICAers who complete all of the workouts!

Workout of the Day

Banded deadlift 10×2 (50% 1RM + band)

Then complete 3 rounds NFT of:

• 12 hip thrusts (35% 1RM deadlift)
• 12 Romanian deadlifts (35% 1RM deadlift)

WOD Notes: Today’s focus is on fast, explosive deadlifts. Athletes can choose conventional or sumo – if you’re participating in our meet on Saturday we recommend you use whatever lift you plan do to that day. The weight on your bar should be ~50% of your 1RM. Bands as follows: – Red band, 1RM deadlift <150 lb – Black band, 1RM deadlift 150-250 lb – Purple band, 1RM deadlift 250-350 lb – Green band, 1RM deadlift, 350+ Note: Shorter athletes or those doing sumo deadlifts may want to go up a band color; taller athletes may want to go down a band color

Power Meet Notes:  We’re extending the deadline to sign up for the power meet to Wednesday.  Sign up in Wellness Living if you plan to attend.  After Wednesday, we’ll set the heats!

Workout of the Day

Complete for time:

• 10 burpee box jumps overs
• 10 overhead squats 
• 10 burpee box jumps overs
• 20 front squats
• 10 burpee box jumps overs 
• 30 back squats 
• 10 burpee box jumps overs
• 20 front squats
• 10 burpee box jumps overs
• 10 overhead squats 

Barbell =135/93#, Box Height = 24/20″

Time cap: 15 minutes

WOD Notes: This workout uses the 3 main squat variations: overhead, front and back. If you’re not comfortable with overhead squats, switch rounds 1 & 5 to front squats, but leave the reps at 10! If front squats are also not your jam, do back squats for all 5 rounds, but leave the reps as 10-20-30-20-10. Choose a weight where you can hit the target number in 1-3 sets each round.

Community Notes: Happy birthday Drew Meyers!

Workout of the Day

Complete AMRAP in 18 minutes of:

• 200m run
• 10 pull ups
• 15 kettlebell swings (53/35#)

WOD Notes: You’ll get out of this what you put into it! If you’re showing up ready to rumble, sprint the 200’s and go for unbroken sets on the inside! Otherwise, go for a moderate pace on the run and try to hold the same pace each round. These KBS are American (overhead) – if you prefer RKBS, perform 22 instead of 15.

 

Workout of the Day

Bench press 10×2 (80% 1RM)

Then complete 5 sets of max reps at:

• Band resisted push ups

WOD Notes: Pick a weight around 80% of your 1RM and stay there for all 10 sets. If you realize you selected the wrong weight you can make an adjustment (or two), but the goal is to remain relatively constant.

Event Note: Today is the Citizen Advocacy’s 36th Annual Phoenixville Run! The event starts at Reeves Park at 8:30am and there are 5k & 10k options. ICA is an annual sponsor for this event and we encourage everyone to participate to test your 5k benchmark! You can show up and register on site 🙂

Schedule Note: Due to the large number of ICAers participating in the Phoenixille Run, there wil be no 8:30am class. In its place, Open Gym has been extended, now 7:00-9:30am in the North Room. Classes will be 7:00 (Oly), 8/9/9:30/10 (Daily WODs). So many opportunities for fitness!!

Community Notes: Happy birthday Averie, Sofia Stipa, and Lleyton!

Workout of the Day

Complete for time:

• 10 clean & jerks (75-80% 1RM)
• 30 toes to bars
• 100/80 calories (row or bike)
• 30 toes to bar
• 10 clean & jerks

Time cap= 20 minutes

WOD Notes: Today’s chipper calls for HEAVY clean & jerks, around 75-80% of your 1RM. The first 10 reps should take between 2-3 minutes to complete.

Note: The North Room will be closed for painting this Friday 10/21 from 7:00am-6:00pm. This means the 9:30 and 12:30 classes are canceled, and Open Gym is limited to the Main Room from 8-9, 10-12, and 1-4. We apologize for the inconvenience!

Community Notes: Happy birthday Nick Stipa!

Workout of the Day

Partner Interval AMRAP in 20 minutes of:

• 12 alternating DB power snatch (50/35#)
• 24 lateral plyo skier hops (20/16″)
• 36 plate twists (25/15#, 18R/18L)

WOD Notes: Each partner will complete 1 full round while the other partner rests. Try to pair up with someone you can share a box with. You can make quick height adjustments by adding a 25# or 45# plate to the top of the box if needed! If you know you can easily string the 12 DB snatch- even when tired, consider going up in weight.

Workout of the Day

Back squat 10×2 (80% 1RM)

Then 3 rounds of:

• 20 banded box step ups (10R/10L, 20/16″)
• 20 good mornings (30% 1RM)

WOD Notes: Pick a weight around 80% of your 1RM and stay there for all 10 sets. If you realize you selected the wrong weight you can make an adjustment (or two), but you shouldn’t be adding weight every set. For the box step ups, pick a box height that puts your upper leg at or just below parallel – 20/16″ is good for most people but not for everyone!

Workout of the Day

Complete 4 rounds for time of:

• 18 deadlifts (115/73#)
• 12 hang power cleans (115/73#)
• 9 push jerks (115/73#)
• 400m run

Time cap: 20 minutes

WOD Notes:  Programming Credit: CrossFit mainpage Oct 2, 2022. This is a variation on the CrossFit benchmark workout “DT.” The weight you select should be light-moderate…you should be able to string each set of deadlifts, each set of HPCs, and each set of push jerks, but you’ll likely put the bar down between movements. Rather than sprint the run, hold back a bit so you can come in the door and get right on the barbell. Check out this workout demo video for WOD tips and inspiration!

Community Notes: Happy birthday Brentsen!

Workout of the Day

AMRAP in 30 minutes of:

• 500/400m row or 1000/800m bike
• 3 rounds of strict Cindy

(Note: 1 round of strict Cindy is 5 strict pull ups, 10 push ups, 15 squats)

WOD Notes: Programming Credit: CrossFit mainpage Oct 5, 2022. This is a longer workout where the goal is to move at a steady pace for all 30 minutes. You should be able to do the first several rounds of 5 pull ups and 10 push ups unbroken. If not, reduce the number (e.g., 3 pull ups + 6 push ups) or add bands. Try to avoid going to singles for at least the first half of the workout. Check out this workout demo video for WOD tips and inspiration!

Workout of the Day

Overhead squat 6-6-6-10 (sub: front squat)

Then, complete 3 rounds NFT of:

• 10 KB/DB windmills (5R/5L)
• 20 plank KB/DB pull throughs (10R/10L)

WOD Notes: Plan on the 10 rep being the main event today! The sets of 6 should be used to build up to what you think you might be able to hit 6 times on the last set. Then do it 10 times.

 

Workout of the Day

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

• Thrusters (95/63#)

Complete 50 double unders before each round.

Time cap: 15 minutes

WOD Notes: This workout is meant to be short and intense! Each round starts with 50 double unders, which should be completed in 1-3 sets and take no more than a minute (maybe slightly longer when you’re tired). Decrease the number or switch to 100 single unders or 150 speed step single unders if doubles aren’t in your arsenal! The thrusters should also be able to be completed in 1-3 sets. Today’s goal: move fast!

Workout of the Day

Complete 2 rounds for time of:

• 800m run
• 50 KB/DB deadlifts (2×50/35#)
• 50 med ball abmat sit ups (20/14#)

Time cap: 20 minutes

WOD Notes: Today is a classic conditioning and core workout! Push the pace on the runs and stay consistent and steady through the indoor reps.

Community Notes: Happy birthday Dan E, Robin, and Ming!

 

 

Workout of the Day

Muscle Clean 1-1-1-1

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

Then complete for time:

• 80/60 cal row

WOD Notes: For planning purposes, the muscle clean is likely to top out at around 50% of your 1 rep power clean. On the power clean, focus on consistent foot placement as you land. For the row, GO FAST!

 

Workout of the Day

Athlete’s Choice:

“Isabel”:

• 30 power snatches @ 135/93#

Or “Randy”:

• 75 power snatches @ 75/53#

WOD Notes: Isabel is a benchmark workout that is designed to be short and devastating! However, being able to go heavy enough to make 30 power snatches challenging requires a great deal of comfort and technical proficiency with the snatch. If you would prefer to stay light, go with the 75 reps of Randy, which is designed to be done at a much lower weight (something you can string in sets of 5, 10 or even 15). If you feel like setting your hair on fire, you’re welcome to try to complete both in the 10 minute cap.

Community Notes:  Happy birthday Aidan Loux!

Workout of the Day

EMOM for 18 minutes:

• Min 1 = 1 legless rope climb or 2 regular rope climbs
• Min 2 = 15 burpees
• Min 3 = 20 box jumps (24/20″)

WOD Notes:  In today’s workout you’ll start a new movement each minute. If rope climbs aren’t your jam, no problem! You can substitute rope pulls, pull ups, or ring rows. The prescribed numbers for burpees and box jumps are for someone fairly proficient with those movements. Pick a number that you can complete in 30-40 seconds when fresh and no more than 50 seconds when tired.

Community Notes:  We’re planning an informal get together & bonfire at our house this Saturday evening. All are welcome! 5pm – 10pm. Stop by for a bit or stay for the duration! We’ll have some snacks; BYO beverages and snacks to share! Reach out to Nik or John if you need our address. Hope to see you there! (Significant others and kids are welcome too!)

Community Notes: Happy birthday Reese!

Workout of the Day

Shoulder Press 5-3-3-2-1-1-1

Then complete 4 rounds of 20 seconds of work, 10 seconds of rest at the following stations:

• Shoulder presses (40% 1RM)
• Speed step single unders
• Push up hover hold

WOD Notes: Aim to start the set of 5 presses around 65% of your 1RM. The first single should be around 90%. For the cash out, you’ll complete all 4 rounds at 1 station before moving to the next station. The speed step single unders are a great way to practice the fast wrist flick needed for double unders. Stay relaxed and see how fast you can go! Competitive athletes can generally hit 80 in 20 seconds!

Workout of the Day

Partner Interval:

Complete 20 rounds (10 each) for time of:

• 15 wall balls (20/14″ to 10/9′)
• 10m walking lunge (2×50/35# DB)

Time cap = 25 minutes

WOD Notes: Today we have a fan favorite – a partner interval WOD! Partner 1 will complete 1 full round while Partner 2 rests, then Partner 2 completes 1 full round while Partner 1 rests. Try to partner with someone that you can share a set of DBs with – especially in larger classes. The DBs can be held any way you want – most common is to hold them at your sides (famer carry style) or on your shoulders. To ensure both you and your partner get a great workout, select a medicine ball weight where you can complete 15 wall balls in 1-2 sets, even when tired. The lunges should be unbroken every round.

Workout of the Day

Complete for time:

• 30 pull ups
• 30 hang power cleans (115/73#)
• 30 push ups
• 20 chest to bar pull ups
• 20 power cleans (115/73#)
• 20 handstand push ups
• 10 bar muscle ups
• 10 squat cleans (115/73#)
• 10 strict handstand push ups

Time cap = 20 minutes

WOD Notes:  Each round, the reps decrease but the difficulty of each movement increases! As you think about modifications, try to follow that same pattern – i.e., increase difficulty each round. An example for the pull up series might be ring rows, banded pull ups, banded chest-to-bar pull ups…or even 3 sets of ring rows with each set getting more horizontal.

Community Notes: Happy birthday Bill Sunick!

Workout of the Day

Deadlift 1-1-1-1-1-1-1 (athlete’s choice: sumo or conventional; training max – no fails!)

Then 5 rounds NFT:

• 10 barbell bent-over rows (25-30% 1RM)
• 10 superman rocks

WOD Notes: Similar to the recent 1RM bench and back squat days, today’s heavy singles are meant to help you figure out a starting point for the power meet on 10/29. You can increase weight each set, but treat today as a training max – usually that means 90-95% of an actual max and something you’re confident you’ll succeed at. (No fails and no 10 second pulls today!!) The weight you end at today would be a good place to start at the power meet. The superman rocks are like hollow rocks, but belly down.

Good News: We’re excited to announce earlier access to our programming! On the right hand side of the blog is a new icon titled “Workout of the Day Weekly Preview.” It links to a Word doc that will be updated Sunday evenings with the WODs for the next 7 days. We (obviously) discourage cherry picking, but we do recognize there are valid reasons for self-selecting WODs… such as if you’re working towards a specific goal. Also, with our greatly expanded Open Gym hours, having access to the programming will ensure any supplemental work you do during Open Gym doesn’t conflict with an upcoming WOD. If you like the element of surprise, just ignore the new icon and continue to wait for the Daily WOD to be posted at 8pm! This Weekly Preview is being offered on a trial basis for the next 6-8 weeks. Please send us your feedback to help us decide if this new feature should stay!

Audge throwing some weight overhead!Workout of the Day

AMRAP in 15 minutes of:

• 6 front squats (60% 1RM)
• 3-6-9-12-15-18-21-etc. toes to bar

WOD Notes: This one is going to get spicy!! Choose a front squat weight around 60% of your 1RM; you should be able to do all 6 reps unbroken but it will get challenging. The bar should come from the floor, not the rack, if at all possible. For the toes to bar, you’ll want to string at least 3-5 even when tired. If that’s not possible, decrease the rep scheme (go up by 1’s or 2’s instead of 3’s) or modify to an ab movement of your choice!

Community Notes: Happy birthday Pugh!

 

Workout of the Day

Complete the following 4 rounds, each for time:

Round 1:

• 5 wall walks
• 40 double unders
• 15 RKBS (70/53#)
• 400m run

Round 2:

• 40 DU
• 15 RKBS
• 400m run
• 5 wall walks

Round 3:

• 15 RKBS
• 400m run
• 5 wall walks
• 40 DU

Round 4:

• 400m run
• 5 wall walks
• 40 DU
• 15 RKBS

Start a new round every 6 minutes.

WOD Notes: Today’s work out is an interval style in which each round should take less than 4.5 minutes so you have at least 1.5 minutes to rest and recover. The movements are always in the same order, but you start with a different movement each round! If your 400m run takes longer than 2 minutes, consider shortening it to 250m.

Community Notes: Happy birthday Meghan Daney!

Workout of the Day

Bench press 1-1-1-1-1-1-1 (training max – no fails!)

Then complete 3 rounds NFT with 30% 1RM:

• 10 narrow bench press
• 10 regular bench press
• 10 wide bench press

WOD Notes:  Similar to last week’s back squat day, today’s heavy singles will help you figure out a starting point for the power meet on 10/29. You can increase weight each set, but treat today as a training max – usually that means 90-95% of an actual max and something you’re confident you’ll succeed at. (No fails today!!) The weight you end at today would be a good place to start at the power meet.

Community Notes: Happy birthday Jacqui!

Workout of the Day

Complete for time:

• 21 squat snatches (95/63#)
• 42/32 cal bike or row
• 15 squat snatches (95/63#)
• 30/23 cal bike or row
• 9 squat snatches (95/63#)
• 18/14 cal bike or row

WOD Notes: Programming Credit: CrossFit mainpage 220915. The weight on the snatches should be light enough that you can cycle several reps in a row. For instance, you may complete the set of 21 as 12+9, or 7+7+7 or even 6+5+5+5. Singles are discouraged. If the full squat snatch movement isn’t available to you, modify to squat cleans, overhead squats, or power snatches.

Community Notes: Happy birthday Eric R!

Workout of the Day

Complete 2 rounds for time of:

• Run 1 mile
• 50 burpees (to a 12″ target)

WOD Notes: READ ME BEFORE YOU CHERRY PICK!! This was the mainpage workout on Aug 30, 2022. We had a lot of members interested in trying it, so we had to post it! Our goal is to make the workout attainable and rewarding for everyone; read on for how we plan to do that!

• Note 1 – For my running & burpee-philes: A 12″ jump on a burpee is no joke. 100 of them in a workout is just short of insane. (The “normal” Open standard is 6″.) If you want to Rx today, be sure to establish a target 12″ above your reach – for instance a piece of tape on a wall ball board.
  
• Note 2 – A little pep talk for the rest of you: Your mission is to complete ~30 minutes of cardio; you’re encouraged to sub the run and/or burpees for movements that work for you. Some variations you might consider: (a) Replace the run with rowing or biking, (b) Replace the burpees with box jumps, slam balls, or kettlebell swings, (c) Complete only 1 round, (d) Do 2 rounds but cut the distances/reps in half.

In short… Just show up! Coach Tanya will help you figure out a plan, and your WODmates will get you through it. 100% guaranteed you’ll be happy you showed up!

Workout of the Day

E2MOM for 20 minutes:

• 1 clean & jerk

WOD Notes: Today we get to throw some weight around with heavy clean and jerks! If the barbell is moving well you’re welcome to go for a PR attempt. If not, work up to a moderately heavy weight and focus on technique. Today’s cleans can be squat, power, or split!

Community Notes: Happy birthday Jess Williams!

Workout of the Day

AMRAP in 18 minutes:

• 12 alternating DB power snatch (70/50#)
• 12 pistols
• 12 chest-to-bar pull ups

WOD Notes: Each movement in this WOD is challenging, so today isn’t going to be a sprint for most people! It’s expected that you’ll have to slow down and focus on technique. However, pick scales as needed so that no set of 12 reps takes longer than 90 seconds.

Community Notes: Happy birthday Dennis!

 

Workout of the Day

Complete 10 rounds for time of:

• 16/12 cal row or bike
• 20 abmat sit ups

Time cap = 25 minutes

WOD Notes: Today’s WOD isn’t technical, just a turn-your-head-off-and-go kind of day! Aim to complete the first round in 90-120 seconds; you’ll have to average 2.5 minutes per round to finish under the cap. Of course, hitting the time cap is okay too… 25 minutes of conditioning will be a good day no matter what!

Community Notes: Happy birthday Mason!

Workout of the Day

Back squat 1-1-1-1-1-1-1 (training max – no fails!)

Then 3 rounds of:

• 1 minute alternating reverse curtsy lunges
• 30 seconds glute bridge
• 30 seconds glute bridge hold

WOD Notes: Today’s heavy singles will help you figure out a starting point for the power meet, which is 31 days away! You can increase weight each set, but treat today as a training max – usually that means 90-95% of an actual max and something you’re confident you’ll succeed at. (No fails today!!) The weight you end at today would be a good place to start at the power meet on 10/29.

Schedule Notes: Today is our first Wednesday 4:30pm Olympic lifting class! Our olympic lifting classes are open to athletes of all levels who want to work on their technique in the snatch, clean, and jerk. These  lifts are unparalleled in terms of their ability to develop speed, power, and coordination! The class is offered twice per week – Saturdays at 7am and Wednesdays at 4:30pm. To view the programming, open SugarWOD, select the desired date, then tap the blue arrow next to “Workout of the Day” which will open a drop down box where you can select Weightlifting.

Workout of the Day

Complete 21-15-9 reps of:

• Bench press (135/83#, NTE 65% 1RM)
• Box jump (30/24″)

Run 400m BEFORE each set.

WOD Notes: Today’s WOD calls for moderately heavy bench press; pick a weight that requires you to break the first set of 21 into 2-4 sets. The box jumps are taller than normal, so be sure to challenge yourself by going at least 2-4″ higher than your normal height.

Workout of the Day

Complete for time:

• 5 wallballs (20/14# to 10/9′)
• 20 double unders
• 10 wallballs (20/14# to 10/9′)
• 40 double unders
• 15 wallballs (20/14# to 10/9′)
• 60 double unders
• 20 wallballs (20/14# to 10/9′)
• 80 double unders
• 25 wallballs (20/14# to 10/9′)
• 100 double unders
• 20 wallballs (20/14# to 10/9′)
• 80 double unders
• 15 wallballs (20/14# to 10/9′)
• 60 double unders
• 10 wallballs (20/14# to 10/9′)
• 40 double unders
• 5 wallballs (20/14# to 10/9′)
• 20 double unders

Time Cap = 20 minutes.

WOD Notes: If you’re strong at both of these movements, try to go unbroken for all sets! If that’s not a realistic goal, you should aim to complete the longest (“apex”) round in 3-4 sets per movement. For instance, choose a wall ball weight where you can do the set of 25 as 10-8-7. For the DU, reduce the number of reps using any multiple of the wall ball rep scheme (1x WB = 5->25->5, 2xWB = 10->50->10, 3 x WB =15->75->15).

Community Notes: Happy Birthday Anna!

Workout of the Day

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

Then:

Weighted ring dip 5-5-5-5-5

WOD Notes: Aim to start your first set of push presses at 70% and build to 90-95% by your last set. Fight for the hardest version of ring dip you can do. That could be banded, feet assisted, regular, or weighted!

Workout of the Day

AMRAP in 15 minutes of:

• 5 deadlifts (255/163#, NTE 70%)
• 10 weighted box step ups (1×50/35# DB, KB, or wreckbag)
• 15 sit ups

WOD Notes: Choose a deadlift weight that will let you complete each round in 1 or 2 sets of touch and go reps.

Schedule Notes: We’re breaking in the North room with the first official class at 8:30am! There are 6 classes on the schedule tomorrow. (So many opportunities to get your fitness on!) Main Gym = 7am Oly and 8/9/10am Daily WODs. North Room = 7:00 Open Gym, 8:30/9:30 Daily WOD.

Workout of the Day

Complete 4 rounds, each for time, of:

• 40/30 cal bike or row
• 10 power snatches (135/93#)

Start a new round every 6 minutes.

WOD Notes: Work with your neighbor to decide who wants to bike and who wants to row. If you can’t decide, alternate each round!

Workout of the Day

Front Squat 2-2-2-2-2-2

Then, complete for time:

• 75 medicine ball cleans

WOD Notes:  Start the first set of front squats at around 70% of your 1RM and end around 90-95%. Shoot for big sets on the med-ball cleans and let your legs catch on fire!

Community Notes: Happy birthday Tiana!

Workout of the Day

Complete for time:

• 3-minute handstand hold
• 600m run
• 50m handstand walk
• 600m run
• 30 handstand push ups

WOD Notes: Today’s WOD is modified from the CrossFit mainpage on 9/11/22. We’ll be spending a lot of time upside down but don’t worry – there are modification options for anyone who prefers to stay right-side up! For example, the sub for handstand hold could be a wall climb hold or holding a pair of DB/KB overhead. The sub for the handstand walk is 2x distance walking lunges holding a DB/KB overhead. The sub for HSPU = DB push press or A-frame push ups. Come on in and work on your shoulder strength and stability!

Workout of the Day

“Nasty Girls”

Complete 3 rounds for time of:

• 50 air squats
• 7 ring muscle ups
• 10 hang power cleans (135/93#)

WOD Notes: This is a CrossFit benchmark WOD, last performed at ICA on 9/17/2020. Although kipping MU are allowed for Rx today, the OG version featured strict MU (check out the video here!), so if you have that skill in your arsenal we encourage you to try it! For those still working on MU, scale to 7 jumping muscle ups or 7 pull ups + 7 push ups. If you are certain you can complete the hang power cleans unbroken at the prescribed weight, consider scaling up the weight to a point where the third round might take two sets.

Community Notes: Happy birthday Shawn G!

Workout of the Day

Deadlift (sumo or conventional) 3-3-3-3-3-3

Then with a partner complete:

• 400m sled drag (~50% 3RM deadlift)

WOD Notes: For the sled drag, find someone who deadlifts around the same weight as you and load a sled to 50% of today’s 3RM. One person drags at a time, but you can switch back and forth as often as needed.

 

Workout of the Day

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

• Traditional KB swings (53/35#)
• Ab-mat sit ups
• Double unders

WOD Notes: This is CrossFit’s benchmark WOD “Annie” with kettlebell swings added for some extra fun! Choose a KB that allows you to complete the swings in large sets (1-3 sets for round 1). Double unders should be the fastest part of the workout, ideally 1 minute or less in round 1.

Workout of the Day

Teams of 3 complete for time:

• Run 10k

One athlete running at a time.

Time cap: 40 minutes

WOD Notes: The 10k will be completed as 25x400m. 40 minutes is an aggressive time cap – team members will need to average a 1:36 pace (per 400m) to finish under the time cap. If that isn’t attainable for you, scale the distance to 250m. Keep in mind you’ll get a 1:2 work:rest ratio, so you should recover almost completely between intervals! Athletes who can’t run may bike, row or ski erg instead – choose something that will take between 1:15-1:30 per round.

Community Notes:  Happy birthday Ray Zab!

Workout of the Day

Bench Press 2-2-2-2-2-2

Then 4 sets NFT of:

• 20 one-arm DB bench press (10R/10L)
• 15 weighted bench dips

WOD Notes: For the cash out, choose the heaviest dumbbell with which you can complete 10 unbroken reps on each arm. Then, use that same dumbbell for the weighted bench dips.

Community Notes: Happy birthday Gisella!

Workout of the Day

Complete 27-21-15-9 reps for time:

• Calories (athlete’s choice: bike or row)
• Burpee box jump overs (24/20″)

Time cap: 20 minutes

WOD Notes: Men and women have the same calories today! If you know you’re a slower rower/biker, scale to 20-15-10-5 calories. (Same for burpee box jump overs!)

Community Notes: Happy birthday Allison R and Shachar!

Workout of the Day

AMRAP in 18 minutes:

• 10 hang power snatches (95/63#)
• 10 ring push ups
• 200m run

WOD Notes:  Pick a weight for the hang power snatches where you can start with an unbroken set of 10 and hang on for sets of 5 even when tired. If snatches don’t feel good you can switch to hang power cleans or KB/DB hang power snatches (10R/10L).

Workout of the Day

Back squat 3-3-3-3-3-3

Then complete 3 rounds NFT of:

• 30 calf raises
• 20 lateral lunges (10R/10L)

WOD Notes: The cash out work can be unweighted or completed with a light DB/KB if you’re looking for an extra challenge.  Aim to start the first set of back squats around 65% of your 1RM and end around 85-90%!

Workout of the Day

Teams of 2, complete 3 rounds for time of:

• Row 80/60 cal
• 40 deadlifts (225/155#)

WOD Notes: One partner works at a time. You don’t need to divide work evenly, but try to divide effort evenly!  Choose a weight for deadlifts that will let you complete sets of 5 to 10 reps.  If you can hang on for 15, it is too light; if it ever gets to singles, the weight is too heavy.

Community Notes: Happy birthday Liz!

Workout of the Day

“31 Heroes – Workout to Remember”

AMRAP in 31 minutes:

• Sandbag run
• Heavy barbell thrusters
• Rope climbs
• Tall box jumps

WOD Notes: While teammate #1 is running, #2 is completing thrusters, #3 is doing rope climbs and #4 is jumping.  When the runner returns, everyone moves forward one station. The team’s score is the total number of thrusters, rope climbs and box jumps completed in 31 minutes. The rope climb scale is pull ups or ring rows, where every 5 reps counts as 1 rope climb. **If you have a teammate drop out at last minute, this workout can be run with 3 people by combining stations 3 & 4. The 3rd athlete will do 1 rope climb + 5 box jumps, on repeat, until the runner returns.**

• Level 1 = 50# sandbag, 155# thruster, 30″ box
• Level 2 = 35# sandbag, 105# thruster, 24″ box
• Level 3 =  35# sandbag, 65# thruster, 20″ box
• Level 4 = 20# sandbag, 35# thruster, 16″ box

All team members must share a sandbag, thruster bar, and box. Team members who are not comfortable thrustering their team’s weight can use a pair of dumbbells or front squat or power clean instead.

Event Details: Hooray! The day we’ve all been waiting for is finally here! We can’t wait to throw down with you in honor of the 31Heroes. For full event details, head on over to our Event Page! A few important notes:

• The main parking lot will be closed – please use one of the alternate parking locations described in the event page.
• The box officially opens at 7:30am; feel free to arrive earlier if you want to help set up
• Opening announcements are at 8:15am. Heats are listed HERE
• BYO folding chairs and canopy tents to create a “tent city” in the parking lot.
• At 11:15 we’ll kick off the after party, with pizza and wings provided by ICA. BYO snacks to share, adult beverages, yard games, etc.
• Please extend a warm ICA welcome to our guests from CrossFit Ironborough and CrossFit Royalty!
• Remember that 31Heroes is a fundraiser and community celebration; not a competition! There are no judges and keeping score is optional. The focus of the day is honoring the 31Heroes and celebrating our incredible community of fitness.

Community Notes: Happy birthday Sofia S, Whitney, and Steph McGovern!

Workout of the Day

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

Then  10×1 banded clean pulls using 100% of your 3RM hang power clean.

WOD Notes:  When planning your weights for the hang power cleans today, shoot to start around 65% and build to 85-90% by the final set of 3.  If you are newer to hang power cleans or they just don’t feel comfortable, keep the weight light and try to hit closer to 12 sets than 6!

Workday Notes:  We’re putting together racks for the new room tomorrow from 11:00 am until ~3:00 pm.  If you’re around and interested in helping, we’d love a hand!

Community Notes: Happy birthday Ben L. and Audrey C.!

Workout of the Day

Complete 1 up to 10 back to 1 reps for time of:

• Toes to bar

Complete 20 DU before each set.

Time cap: 20 minutes

WOD Notes: This rep scheme is deceiving… the reps will add up! If you can do T2B but not 100 of them, consider alternating between rounds of T2B and another ab movement of your choice. We’ll kick off today’s workout with 5-10 minutes of crossover double under practice, a movement introduced at the 2022 CrossFit Games!

Community Notes: Happy birthday BWat and Coach Heather!

Workout of the Day

EMOM for 10 minutes of:

• First minute: 2 rope climbs
• Second minute: 8 box jumps (30/24″)

Then “Karen” 

Complete for time:

• 150 wall balls (20/14# to 10/9′)

Time Cap: 15 minutes.

WOD Notes: “Karen” is an annual benchmark and one you don’t want to miss!  The workout typically takes in the 6-10 minute range, and we’ll have a 12 minute cap. Pick a wall ball weight & height combination that lets you throw in sets of 5-15, even when tired. If you’re going for Rx today, hold yourself accountable to a full range of-motion, meaning full depth squats and hitting the target every time! Compare to 210929.

Workout of the Day

Take 8 minutes to build to a heavy single of:

• Turkish get up (Right and Left)

Then shoulder press 3-3-3-3-3-3

Then complete 1 set for max reps of:

• Shoulder press (50% 3RM)

Workout of the Day

Complete 6 rounds for max reps of 30 seconds on, 30 seconds off at each of the following stations:

• Row
• Shuttle runs
• Bike erg
• Burpees

WOD Notes:  Complete all 6 intervals at one station before moving to the next station. Athletes may start at different stations but will rotate in the specified order.

Workout of the Day

“Gwen”

Clean & Jerk 15-12-9 reps for max weight.

WOD Notes: Gwen is a CrossFit benchmark workout. Your goal is to find the heaviest weight you can hold on to for 15, then 12, then 9 reps. (Use the same load for each set.) All reps must be touch and go. Re-gripping the bar is not allowed (even a re-grip off the floor is a no-go). Rest as needed between sets. Click HERE to check out the CrossFit.com workout demo from Aug 21, 2022.

 

Workout of the Day

Front squat 3-3-3-3-3-3

Then take 10 minutes to practice pistol progressions.

WOD Notes: For the front squats, plan on starting around 70% and ending around 90% of your 1 rep max. If pistols aren’t in your arsenal, we’ll have a slew of progressions for you to develop. If pistols are specifically your jam, then lets try weighted pistols, knee jumps into pistols, candlestick to pistols or any other challenging variation!

Community Notes: Happy birthday Cindy & Mado!

Workout of the Day

Complete 5 rounds, each for time:

• 250m run
• 15 pull ups (strict or traditional kip, no butterfly)

Start a new round every 4 minutes.

WOD Notes: Today’s pull ups are intended to be performed with the traditional arch-to-hollow kip. You can also go strict, in which case consider cutting the reps to 8-10/round. No butterfly kips allowed today.

 

Workout of the Day

On a 16 minute clock, complete:

• Max calories on the bike in 4 minutes

In the remaining 12 minutes, complete an AMRAP of:

• 15 back squats (135/93#)
• 5 wall walks

WOD Notes: For today’s 4 minute bike interval, go for a lower damper setting (3-5) and higher rpm (90-95). If your rpm fall below 80, lower the damper setting to get them back up again!

Community Notes: Happy birthday Fili & Fred!

 

Workout of the Day

Deadlift 8×5 (75%) – athlete’s choice sumo or conventional

Then complete 4 rounds NFT of:

• 10 weighted box step ups (5R/5L)
• 20 hollow rocks

WOD Notes: Over the next several weeks as we prepare for our Oct 29 in-house power meet, each day that we have a deadlift strength day you can choose to work sumo or conventional. Train whichever lift you plan to do at the meet. If you’re unsure, we recommend you go sumo!

Workout of the Day

Complete 10 rounds for time of:

• 1 squat snatch (AHAP)
• 3 ring muscle ups
• 12 box jumps (24/20″)

Time cap = 20 minutes

WOD Notes: Today’s workout is highly technical, with heavy squat snatches and ring MU! If you’re newer to snatches, choose a lighter weight and perform 3 power snatches in place of the 1 squat snatch. More experienced athletes should challenge themselves with a weight around 85-90% of your 1RM. Ring MU can be modified to 3 ring rows + 3 ring dips, jumping MU, or banded MU today.

Community Notes: Happy birthday Steve K!

Workout of the Day

Complete with a partner.

Partner 1:

• Rows 250/200m

 While partner 2 completes:

• 30 KB swings

Switch.

Partner 1:

• Rows 250/200m, while

Partner 2 completes:

• 30 one-arm KB push press (15R/15L)

Switch.

Repeat this pattern for:

• 30 goblet squats
• 30 one-arm KB snatch (15R/15L)
• 30 front rack reverse lunges (15R/15L)
• 30 one-arm KB thrusters

WOD Notes: Today is a partner WOD where both partners are working at the same time – one rowing, the other KB-ing! Ideally there will be some intervals when you’re done first (and can enjoy a little break), and some intervals when your partner is done first. If the same partner is always finishing their work first, you should modify the rowing distance or KB reps/weight to make it more even!

Community Notes: Happy birthday Emily Seraphin!

Workout of the Day

Bench press 8×5 (E2MOM, 75% 1RM)

Then complete 3 rounds NFT of:

• 20 supine flies on bench (2×10/5# plates)
• 20 narrow-grip bench presses (20% 1RM)

WOD Notes:  Today’s bench press uses the same rep scheme as Friday’s back squats (8 sets of 5 reps, lifting every 2 minutes). The weight shouldn’t be too heavy at the start, but it will add up over 8 sets. Advanced athletes should use 75% of their training max.

Event Notes: Our 31Heroes WOD & Fundraiser is fast approaching on Sunday September 11! If you still haven’t signed up, it’s time to get hot! We’ve extended the registration deadline to this Friday, Sept 2. There are 4 steps to register:

1. Sign up in Wellness Living
2. Pick your WOD “level” 
3. Add your name to the sign up sheets at the gym for your chosen level. Indicate your teammate(s) if you’ve selected a team; otherwise we’ll select a team for you.
4. Optional – Donate to the 31Heroes organization!

Full details can be found in the event post HERE.

Workout of the Day

On a 4 minute clock complete:

• 400m run
• Max chest-to-bar pull ups

Rest 2 minutes.

Then, on a 4 minute clock complete:

• 1000/800m bike
• Max burpees

Rest 2 minutes and repeat.

WOD Notes:  Today is the first time we’re using our new Concept 2 bikes in a workout! In classes of more than 7 people you’ll share a bike with your neighbor. That means some athletes will start with the run-C2B interval and others will start with the bike-burpee interval. You’ll record 2 scores: total C2B pull ups and total burpees.

What’s the Concept 2 BikeErg all about? Cycling engages similar major muscle groups used in rowing: the quadriceps, glutes and hamstrings. Similar to rowing, it is low-impact and a great cardiovascular work out. The distances covered on the BikeErg are approximately twice the distances on the rower, so a 1000m bike is roughly equivalent to a 500m row. To help you compare across machines, Concept 2 calculates the “pace” on the BikeErg per 1000m, so 1:50 pace while rowing is roughly equivalent to a 1:50 on the BikeErg.

Community Notes:  Happy birthday Sage, Stacy Hall, and Arvind!

Workout of the Day

“Sage”

AMRAP in 20 minutes of:

• 8 power clean and jerks (155/103#)
• 28 double unders
• 15 toes to bar

WOD Notes:  This is Sage’s birthday workout and an annual ICA benchmark! The power clean and jerk is likely going to be dropped each rep but there should be no risk of failure. Ideally the early rounds will take ~2 minutes and the later rounds should stay below 4. Do your best to keep moving for the whole 20 minutes!

Community Notes:  Happy birthday Coach Tanya!

Workout of the Day

Back Squat 8×5 (E2MOM, 75% 1RM)

Accessory 1:

• 3x20s squat (25% 1RM, 10s down, 10s up)

Rest 1 minute & repeat for 3 sets

Accessory 2:

• 1 minute bike
• 1 minute rest

3 rounds for max distance

WOD Notes:  Today we’re starting a 9 week power lifting cycle to get us ready for a mock power lifting meet on Saturday, October 29! The meet is a great opportunity to test 3 heavy lifts in 1 day, get a taste of competition within the comfort of ICA’s walls, and participate in our notorious chili cook off! More details to come… for now just save the date and be sure to hit as many lifting days as you can over the next 9 weeks. Today’s back squats aren’t terribly heavy, but the volume will add up.

Schedule Notes: Coach Tanya is going to be running a swim workout this Saturday at Laurelwood Swim Club from 10:45 to 11:45 am! You do not need to be a proficient swimmer to join in the fun; just willing to try a different kind of fitness.

• There will be a DB or KB used in the workout so please bring one if you’ve got it!
• Cost of admission to the pool is $5.
• Sign up in Wellness Living if you plan to attend!

Workout of the Day

“JT”

Complete 21-15-9 reps for time of:

• Handstand push ups
• Push ups
• Ring dips

WOD Notes:  JT is an old school hero WOD that pre-dates kipping handstand push ups… so today’s Rx HSPU will be strict! If you’re not up for HSPU and/or ring dips, you can sub barbell shoulder presses at 60% 1RM press for the HSPU and bent over rows (same bar) in place of ring dips. If you have 10 minutes to kill, check out this 2015 video of 2013 CrossFit Games champion Sam Briggs crushing JT. (Full disclosure: your JT may not look like this.)