CrossFit Open 2024!

What is the “Open?”

The Open is an annual, online competition for CrossFit athletes around the world. It’s the largest and most inclusive fitness competition on Earth and a celebration of our CrossFit community! Participating in the Open will bring out the best of you, while you cheer on your peers and create unforgettable memories.

When is the Open?

The Open is 3 weeks long, beginning on February 29, 2024.  Every Thursday night for 3 weeks an Open workout will be posted to the Games website at 3:00pm EST. Registered athletes will have 4 days – until Monday at 8:00pm EST – to complete the workout and submit their scores.

Is the Open for me?

The Open is for EVERYONE! Each Open workout has several versions, to encourage participation of all ages, abilities, and experience levels.

  • Rx’d – For athletes that typically Rx our daily workouts
  • Scaled – For athletes that typically scale our daily workouts but are familiar with most CrossFit movements
  • Foundations – For our newest athletes
  • Age Groups – For teens (ages 14-17) and Masters 55+ (age as of July 14, 2024)
  • Adaptive – For athletes with permanent physical or intellectual impairments

Athletes can switch back and forth between Rx’d, Scaled, and Foundations each week, based on the specific workout that is announced. Those who complete all 5 workouts Rx will be ranked against other Rx athletes.

Where can I do the workouts?

If you are a member at ICA, participating in the Open is easy! We program the Open workout as our Daily WOD every Friday. All you have to do is:

  • Register for the Open ($20). Be sure to select “CrossFit Phoenixville” as your affiliate!
  • Show up to class on March 1, March 8, and March 15, and complete one of the official versions of the WOD.
  • We also run Friday Night Lights every Friday evening, starting at 5pm. Details below!
  • If you can’t make it to the gym on Friday, you can complete the workout during Open Gym on Saturday, Sunday or Monday. (Please make your own arrangements for a judge AND ensure a coach is available to oversee.)
  • Post your score to the Games website by Monday at 8pm!

Even if you don’t sign up for the Open, you are welcome and encouraged to attend Friday class and complete the workout as a normal Daily WOD!

  • Workout 24.1 – March 1
  • Workout 24.2 – March 8
  • Workout 24.3 – March 15

Friday Night Lights!

On Friday evenings during the Open, we’ll turn up the energy, blast the music, and throw down with our ICA Fit Fam at “Friday Night Lights.” Starting at 5:00pm, we’ll run heats of the Open workout until everyone has finished. Even if you complete the workout earlier in the day, we encourage you to come back to the gym from 5-7pm to cheer for everyone! Each week we’ll have a “headliner heat.”


  • Week 1 = Teens. Cheer on our youngest registered athletes as they take the stage!
  • Week 2 = Masters. Get inspired by our Masters athletes, anyone over the age of 35 can participate.
  • Week 3 = Nominees. If you know of an athlete who didn’t get to headline in weeks 1 or 2, but they’d be a great headliner athlete, send their name our way! Self-nominees are encouraged, rookies especially! You DO NOT need to be an Rx athlete to headline!

ICA Intramural

Every registered athlete will get assigned to one of our in-house Open teams. Each team will be led by ICA coaches, who will be your guides for the Open. You’ll earn points for your team just by showing up and completing the workout. The higher you place, the more points you’ll earn. We’ll also give out spirit awards each week for a chance to earn your team even more points!

To get assigned to an in-house intramural team, you MUST officially register for the Open BY THURSDAY FEBRUARY 22 and pick CrossFit Phoenixville as your affiliate! 

–> Click here to see the list of ICA athletes registered for the 2024 Open: View ICA Leaderboard on Games site

End of Open Celebration

On the final night of the Open, March 15, join us for a “stink and drink” at ICA, to celebrate the end of the Open and our amazing ICA community. Bring your dinner, favorite drinks, and snacks and desserts to share!

I’m in. How Do I Register?

Register HERERemember to choose CrossFit Phoenixville as your affiliate! 

The fun continues…

After the Open, the top 25% of athletes will be invited to participate in a 2nd level of competition, the Quarterfinals. This is a huge increase over last year, where only the top 10% were invited. We expect to have several athletes qualify for this level of competition. The Quarterfinals take place April 17-22.

After Quarterfinals, the very best individual athletes will qualify for semifinals. From there, the top 40 men and 40 women in the world will compete at the 2024 CrossFit Games in Fort Worth, Texas, from Aug. 8-11, to crown the Fittest on Earth.

For age-group athletes (teens and masters), the top 200 athletes from each age group will advance to the online Age-Group Semifinal (May 8-13) to determine who will advance to the CrossFit Games. As many of you know, Reese Littlewood has qualified for the Games the last 2 years, finishing 4th in the world for girls ages 14-15 in 2022 and 4th in the world for girls ages 16-17 in 2023. We can’t wait to see what this year has in store! After the online semifinals, the top 30 boys and 30 girls from the teenage divisions will advance to the Teenage CrossFit Games in Three Rivers, Michigan. Competition dates TBA.

Make Up Day – Feb 16, 2012

Come on in between 5 and 7:30 tonight to make up any of the last 5 workouts.  This week’s choices are:

  1. 8×3 back squat (50% 1RM), max consecutive push ups, partner tabata leg tosses
  2. Valentine’s Day partner WOD (see 2/11 post for details)
  3. For time, complete 25-20-15-10-5  of overhead squat (95/65#) and box jumps (24/20″)
  4. 1 rep max ground to overhead, then 3 clean and jerk on the minute for 6 minutes (75%)
  5. 3 intervals, each for time, of 500m row, 50DU, 25 pull ups. 3 min rest between rounds.
Special Note:  I’m not long on words but this is worth saying.  It was about this time last year that we really started forming the idea for ICA.  I don’t think either of us expected it to develop into the community it has already become. You have done so much to help people reach their goals in and out of that gym.  Your passion for the sport of fitness is unlike anyone I’ve ever met and it is a constant inspiration for me and many others to strive for excellence whenever you set foot in the gym.  Thank you for everything you do.  I love you babe.  

Daily WOD – Feb 15, 2012

Post class roll - at least Mark's enjoying it!

February Interval Day

  • 500m row
  • 50 DU
  • 25 pull ups

All athletes will complete 2 intervals of the above sequence, with a  3 minute rest between rounds. Advanced athletes (and anyone else up for it!) will complete a third round.

Daily WOD – Feb 14, 2012

Find your 1 rep max ground to overhead


3 clean and jerk on the minute for 6 minutes (75% of your 1RM)

WOD Notes:  This is our Valentine’s day gift to you! Today you’ll find the heaviest weight you can get from the floor to overhead. For experienced CrossFitters, you’ll use a full squat clean into a split jerk. For newer CrossFitters, a power clean is permitted! For anyone with shoulder trouble, stick with a 1RM floor to shoulder.

Community Notes: Happy birthday Dad (Sieller)!

There’s still time to sign up!

John and Nikki at the 2011 Mid Atlantic Regionals

If you’ve been thinking about registering for the 2012 CrossFit Open competition, what are you waiting for?!?! We already have a strong team of 11 athletes: John, Nikki, Karen, Mark, Killa, Kevin, Lindsey, Cari, Jimbo, Emily, and Phil. But we know there are others who expressed interest, and we want everyone who is interested to join us! (Don’t make us call you out Joe, Craig, Mike S…) Directions on how to register are posted below.

For those of you still unsure of what the Open is, it’s the first level of competition leading up to the 2012 Reebok CrossFit Games. Last year over 25,000 athletes participated worldwide. The 2012 Open will have 5 workouts, with one workout released each week for 5 consecutive weeks. Each athlete has until Sunday night to complete the workout and submit their score.  At the end of the 5 workouts, the top 60 men, 60 women, and 30 teams from each region will move on to the 2nd phase of competition, Regionals.

We are in the Mid-Atlantic region along with all of PA, MD, DE, WV, VA, NC, and DC. John and Nikki both qualified for the Regionals last year, and we’re looking for a repeat this year! The Mid Atlantic Regionals are scheduled for May 4-6, 2012. After the Regionals competition, the top 3 men, 3 women, and 3 teams will be invited to compete in the 2012 Reebok CrossFit Games.

The Open WODs could be ANYTHING. We’ll have no clue until each week when the new WOD is announced. If you’re curious, click HERE to see last year’s WODs. If you have to scale a movement or weight in an Open WOD, that’s a-okay! When you submit your score each week, you’ll just check a box saying you had to scale. Scaling any WOD means you wont be eligible to go to Regionals, but you can still complete in the Open and have fun!

We’ll be hosting the Open WODs on Thursday nights from 5-7pm, and we’ll offer a chance to make them up on Saturdays at 8am for anyone who had a true conflict with Thursday night. We encourage EVERYONE to sign up to compete – it’s a lot of fun, and you’ll get to see where you rank compared to the rest of the world’s CrossFit athletes. Plus, by joining our team, you may help us rank higher as a team!!   Every week our box’s top 3 male and female scores will be used to calculate our team’s score.

Our goal is to have a fun, energy-filled, team building Open season.  The more people who participate the better! Sign up today and help us show the world that for a small, first-year affiliate, we are second to none in terms of community and spirit!

How to Register for the Open:

Link to the registration page HERE. Once you create a profile and pay your entry fee ($20), be sure to select CrossFit Phoenixville as your affiliate, and also join team “Iron Cross Athletics CrossFit Phoenixville.”

Daily WOD – Feb 11, 2012

9:00 class post Valentine's Day WOD!
10am class post WOD!

Valentine’s Day Partner WOD

In teams of 2 complete:

  • 50 kettlebell swings (53/35#)
  • 50 sit ups
  • 50L/50R walking lunge
  • 50 box jumps (24/20″)
  • 50 push ups
  • 50 wall balls (20/14# to 10′)
  • 50 pull ups
  • 50 burpees

WOD Notes:  One person is working at a time and partners do not need to do equal amounts of work, but each partner must complete at least 10 reps of each movement.  There will be plenty of scaling options so come on out and have fun!

Community Notes: Sorry we were late posting this – but Happy Birthday to Matt Flick! (Morning Matt!)

Daily WOD – Feb 10, 2012

Mike S putting the 88# KBs to good use!

Back squat 8 x 3 @ 50% of your 1 rep max (secret twist to be announced!)


  • Max consecutive push-ups
  • Partner Tabata leg tosses
WOD Notes: Come on in for another fun Friday at ICA! We’ll work some dynamic back squats and end with conditioning work. For the max consecutive push ups, you can pause and rest in the plank position, but you can’t put a knee down or come to a rest on the floor. For the partner Tabata leg tosses you’ll each do 4 sets of the 8 set workout.
Remember to sign up if you’re coming to the 6:15am class!

Make Up Day – Feb 9, 2012

Join us between 5pm and 7:30pm to make up a workout you missed this week. Your choices are:

  1. Teams of 4 have 20 minutes to score as many points as possible on: row, rope climb, keg, and tire flip. See the Feb 3 post for details. Can be done solo, or in smaller teams.
  2. Overhead squat 1-1-1-1-1-1-1, then 200 meter sled drag (at bodyweight, or scale to 50% of your 1RM deadlift)
  3. 5 rounds for time of: 5 man makers, 3 box jumps (36/30″), then Bench Press 1-1-1-1-1
  4. 10 rounds for time of 5 burpees and 1 complex. The complex is 4 deadlifts, 3 hang power clean, 2 front squat, and 1 jerk (165/110# or 70% of your jerk)
  5. “Fran” 21-15-9 of thrusters (95/65) and pull ups

Daily WOD – Feb 7, 2012

Frank's complex

10 rounds for time of:

  • 5 burpees
  • 1 barbell complex (165/110#)

The barbell complex is:

  • 4 deadlifts
  • 3 hang power clean
  • 2 front squat
  • 1 push or split jerk

WOD Notes:  We’ll scale the complex to approximately 70% of your 1RM jerk.

Community Notes: This Saturday we’re hosting a special Valentine’s Day WOD during our 9am and 10am classes. Everyone can bring a guest for free, and it doesn’t have to be your Valentine! Bring a friend, sibling, parent, or coworker to partner with you for the WOD. Can’t convince anyone to join you? Come anyway! We’ll match you up with a partner when you get here.

Daily WOD – Feb 3, 2012

Dan on the keg to overhead

Teams of 4 will have 20 minutes to score as many points as possible:

  • Row (1 calorie = 1 point)
  • Keg (to shoulder = 1 point, floor to overhead = 2 points)
  • Rope (rope pull = 1 point, rope climb = 3 points)
  • Tire (1 flip = 1 point)

WOD Notes:  Teams can split up work and time intervals however they want to try to achieve the highest total points.

FYI – For any women interested in a discussion series on CrossFit related topics, Stephanie Vincent (a CrossFit coach at CFKOP) has organized “The Ladies RX Discussion Series.” It’s free and held through teleconference calls; there are 4 sessions total. Click HERE to read a flyer, and HERE to register! Space is limited, so sign up now!

Psssst – no one is signed up for 6:15am… get your names in there!

Registration is Open!

Sign up now for the 2012 Open competition! Cost is $20 to register. Link to the registration page HERE. Once you create a profile and pay your entry fee, be sure to select CrossFit Phoenixville as your affiliate, and also join team “Iron Cross Athletics CrossFit Phoenixville.”  We encourage EVERYONE to sign up to compete – it’s a lot of fun, and you’ll get to see where you rank compared to the rest of the world’s CrossFit athletes. Plus, by joining our team, you can help us rank higher as a team!!  Every week our box’s top 3 male and female scores will be used to calculate our team rank. Even if you don’t care where you rank individually, sign up to help us as a team! The first WOD will be announced Feb 22, and we’ll complete it on Feb 23. Get excited, this is gonna be a good time!

Make Up Day – Feb 2, 2012

Karen's PR party - a 250# deadlift and her first toes through rings!
Will Punxsutawney Phil see his shadow?!?

Join us between 5 and 7:30pm to make up a workout you missed this week! Your choices are:

  1. Find your max weight at the following complex: 1 should press, 3 push press, 5 push jerk. Cash out: max consecutive DUs.
  2. For time: 400m run, 50 back squats (45#), 400m run, 50 front squats (45#), 400m run, 50 overhead squats (45#), 400m run.
  3.  Row 500m, 21-15-9 of thrusters (135/95#) and ring dips, run 400m.
  4. Complete 8 rounds for time of: 5 pull ups, 10 push ups, 15 squats. Advanced – complete 12 rounds.
  5. Deadlift 3-3-2-2-1-1. Assistance work: 50 toes through rings.

The Who/What/When/Why of Deload Week

I’ve been working with CrossFit athletes for years, and one thing we all have in common is we LOVE to train and we HATE taking time off. When our lifts start to plateau, we automatically think we have to train more / train harder to get them to go up again. But, a lot of time, the exact opposite is true. If you’re the type of person who is doing 4-5 WODs a week, and really pushing yourself to high intensity, this message is for you: The quality of your rest and recovery is just as important as the quality of your training.

Last week you may have noticed that John didn’t complete a single workout from Sunday 1/22 until Saturday 1/28. That’s because on Saturday 1/21 he was warming up a deadlift when he tweaked his back – on a weight that should have been very light for him! He completed the WOD, but at a weight almost 4x less than what the WOD called for. Then, on Monday, he was warming up a front squat when he felt a sharp pain in his knee. He bailed out of the WOD completely.

That night John decided it was time for a deload week. His body was sending him a message – loud and clear – that it was tired and needed time for a deep, thorough recovery. John took a solid week away from CrossFit WODs. He did some light assistance work, lots of stretching, and suppressed the temptation to work out, even when some of his favorite lifts came up in the programming. John came back strong on Saturday 1/28, hitting a new PR of 285# on his Clean (and narrowly missing 295#)!

This week, it’s my turn for a deload week. Unlike John, I didn’t have any back or knee pain… my body sent me a much more subtle message. Have you ever had a day when you pick up a 95# barbell, and it feels like 115#? Or you do a 400m run and your feet like they’re inside concrete shoes? If it happens just once, maybe you were just having an “off” day. But if it happens a few days in a row, your body may be trying to tell you something. That it’s tired, and it needs some time off to rest and recover. That’s what happened to me.

If you’re the type of person who is doing 4-5 WODs a week, and really pushing yourself to high intensity, this message is for you: The quality of your rest and recovery is just as important as the quality of your training. Help your body recover by practicing good nutrition every day, and taking in a recovery meal or drink immediately after your workout.  Then, about once every 6-8 weeks, take a week COMPLETELY off. Here are some signs you may be overtraining:

  • You tweak a muscle doing a light or routine lift.
  • A barbell, kettlebell, or wall ball that you frequently lift feels heavy and unmanageable.
  • You have trouble hitting high intensity in a WOD because your mind and/or body are holding you back.
  • You have trouble sleeping
  • You notice a change in your appetite.
  • You can’t seem to kick a cold.
  • You’re less “lean” than normal, even though you’re working out more.
  • You are constantly sore and tight.

 If any of these sound like you, please talk to John, Nikki, or one of our coaching interns… and consider the benefits of a deload week!

Daily WOD – Feb 1, 2012

Denny hits a 300 deadlift!

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


50 toes through rings (not for time)

WOD Notes: Compare to August 9, 2011.

Community Notes:  Happy birthday Morgan! And, happy 6 months to I.C.A.! Thanks to all of you for being part of our ICA community – without you (and your hard work, dedication and enthusiasm) we wouldn’t be here today!

Note – please remember to sign up for the 6:15am class if you are coming…

Daily WOD – Jan 28, 2012

Jimbo getting deep on a front squat

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: You get to choose the weight of your barbell, starting at PVC for beginners all the way up to a 45# barbell for advanced athletes. It’s going to be a beautiful morning so come get your run on!!

For our final Competitor WOD at 11am, the lift will be a (squat) Clean and the skill will be muscle ups!

February Dates & Announcements

We know it feels like winter is dragging on, but here are a few dates and announcements to get you psyched for the month of February!

  • February 1 – Registration launches for the 2012 Reebok CrossFit Games Open competition!! Click HERE to visit the beta site for the 2012 Games and sign up for an account.
  • February 11 – Our first annual Valentine’s Day WOD!  Bring a spouse, significant other, friend, or family member for FREE to partner up with you for today’s WOD. If you don’t have a partner don’t worry – we’ll pair you up! All movements will be scalable for all ages and abilities.
  • February 22 – The first Open WOD is announced!
  • February 23No Make Up Session. Instead we will run Open WOD #1 from 5:00-7:30pm. (More details below.)


The 2012 CrossFit Games Open

The Open is the first level of competition for CrossFit athletes looking to qualify for the 2012 Reebok CrossFit Games. For an in-depth explanation of the CrossFit Games season, read here.  The Open consists of 5 workouts that will take place over 5 consecutive weeks, from Feb 22 to March 25. Every Wednesday a new WOD will be announced, and athletes will have until that Sunday to complete the WOD and post their scores to the web. The Open is the most inclusive competition in the world – it is open to everyone/anyone who wants to register.

At ICA, we will host the Open WODs on Thursday nights. This will replace our Make Up Session for 5 weeks, from Feb 22 through March 22. You can join us on Thursday nights to work out even if you don’t formally register… but we encourage everyone to register! The cost is minimal (I think it was $10 last year), and we guarantee you’ll have fun, learn a lot about yourself, and take your intensity to a whole new level. If an athlete who registered for The Open can not make it to the Thursday night WOD, we will offer a chance to make it up on Saturday mornings.

Please see Nikki or John if you have any questions!

Daily WOD – Jan 27, 2012

Chris getting under the jerk

Take 4 attempts to find your max weight at the following complex:

  • 1 shoulder press
  • 3 push press
  • 5 push jerk

Cash out: Max consecutive double unders (or single unders)

WOD Notes: For the barbell complex, you’ll do 1 shoulder press, immediately into 3 push presses, immediately into 5 push jerks. Once you successfully complete the complex you can rest and recover, then increase the weight and try again. You must complete 4 full complexes. Your score will the heaviest weight successfully completed.

Note – Please remember to sign up for the 6:15am class if you are coming!

Make Up Day – Jan 26, 2012

Come in between 5 and 7:30 to make up one of the last 5 workouts.  This week your choices are:

  1. Buy in: 30 burpees for time. Assistance work: 4 lengths banded lateral walks, 20L/20R  one leg Romanian deadlifts, 100 abmat situps, 100 abmat back extensions
  2. AMRAP in 15 minutes of: 5 deadlifts (70% 1rm) and 50 double unders 
  3. Front Squat 2-2-2-2-2, then 7 rounds of: 7 front squat (95/65#) and 7 ring pushups
  4. Interval Day – 3 short metcons of rowing, push press, SDHP, and toes to bar (see Jan 23 post for details)
  5. 1 rep max hang squat snatch, then 3 rounds for time of 15 hang power snatch (95/65#) and 15 wall balls (20/14# to 10/9′)

Daily WOD – Jan 24, 2012

Welcome Frank! (First class!)
Welcome Jim – First (official) class (at ICA)!!

For time

  • 250m row
  • 25 push press (75/55#)
  • 25 sumo-deadlift high-pull (75/55#)
  • 25 toes to bar


Then 200 m row and 20 of each


Then 150 m row and 15 of each

WOD Notes:  This is an interval workout in which you will go for a max effort at a short workout, then have time to recover before the next two rounds.

Daily WOD – Jan 23, 2012

Joe at 225

Announcement – If the paved parking spots along Wheatland Street are full, consider parking in the gated parking lot on the side or back of the building. The gates stay open until 8pm, and the lots are paved and plowed!  If you park on the side (near the baseball field), enter the door where we placed our A-frame ICA sign. If you park in back, you’ll enter on the floor below us. Take the stairs to the 2nd floor and turn right!

Front Squat 2-2-2-2-2


7 rounds of 7 ring push ups & 7 front squat (95/65#)

WOD Notes: The sub for ring push ups will be hand-release push ups.

Community Notes: Happy birthday Joe McGonigal!

Daily WOD – Jan 21, 2012


As many rounds as possible in 15 minutes of:

  • 5 dead lifts (70% 1rm)
  • 50 double unders
WOD Notes:  We will scale the 50 DU as needed to keep you moving through this WOD! 


Competitor WOD at 11 a.m.:

  • Lift: Rack jerk
  • Skills: C2B pull ups & pistols

I.C.A. Coaching Interns

Thank you to everyone who expressed interest in becoming a Coaching Intern at ICA. We are proud to announce the selection of three new interns! Please take the time to congratulate each one; we are very excited to have them on board, and we’re expecting big things! Each intern is already a Level 1 CrossFit Trainer, with lots of CrossFit experience to help you reach your goals. In no particular order… (okay, it’s alphabetical)…

Sara Boehret
Mark Kehl
Karen Largent

Daily WOD – Jan 20, 2012

Morgan gets her first pull up!

Fun Friday Assistance Day!

Buy in: 30 burpees for time

Then: Complete the following, in any order, not for time:

  • 4 gym lengths banded lateral walk
  • 20R/20L one-legged KB Romanian deadlifts
  • 100 abmat sit ups (or 50 GHD)
  • 100 abmat back extensions (or 50 GHD)
You can use any remaining time to work on goals! 

Make Up Day – Jan 19, 2012

Come in between 5 and 7:30pm to make up any of the last 5 workouts.  This week’s options are:

  1. “Lynne” 5 rounds of max bodyweight bench press and pullups
  2. Complete 200 DU, 100 Situps, 5 rope climbs in any order for time.
  3. 5×2 banded clean pulls, 3-3-3 hang squat clean, 1000 m row
  4. 5 rounds of 10 power clean (135/95#), 10 C2B pullups
  5. Banded back squat 12×2, then 3 rds for time of 25 KB swings (53/35#), 15 box jumps, 5 hspu
With the new schedule change, we will be open until 7:30. However, you must be in the door by 7pm. If the gym is empty at 7 p.m. we will head on home!

Rest Day – Jan 15, 2012

Thanks for another great week at ICA! Rest up, stay warm, and enjoy your Sunday!

Community Note: Last week we announced a schedule change – starting tomorrow we are going to a 4:30/5:30/6:30pm schedule on Mondays. To minimize confusion, we are also changing Tuesday to the same. Wednesday evenings we’ll have a 4:30 and 5:30pm ONLY. To make up for the slightly earlier Wednesday, Thursday’s Make Up Session will stay open until 7:30pm. (Please be in the door by 7!) To see the full schedule click HERE.

Daily WOD – Jan 14, 2012

Complete for time:

  • 100 ab-mat sit ups
  • 200 double unders
  • 5 rope climbs

WOD Notes: You can complete the reps in any order. 5 rounds of 20 sit ups, 40 double unders, 1 rope climb? Maybe you want to try it as a chipper? Just get the reps done the fastest way you can!

Competitor WOD:

  • Lift – Heavy thruster
  • Skill – Rope Climb

Daily WOD – Jan 13, 2012

Cari grinds it out on the bench with Matt spotting for safety!


5 rounds for max reps of:

  • Bodyweight Bench Press
  • Pull ups
WOD Notes:  “Lynne” is designed to be 5 max efforts with rest in between.  You perform maximum reps on the bench, then IMMEDIATELY jump on the pull up bar and do a max set of pull ups. You get to rest and recover after the pull ups, then repeat for 5 rounds. Score is total number of reps.

Make Up Day – Jan 12, 2012

Join us between 5pm and 7pm to make up a WOD you missed in the last week. Your choices are:

  1. Banded shoulder press 3×3, Shoulder press 1-1-1-1-1, 100 sledgehammer hits (not for time)
  2. “Badger” – 3 rds for time of 30 cleans (95/65#), 30 pull-ups, 800m run; OR “Honey Badger” – 3 rds for time of 20 cleans, 20 pull ups, 400m run
  3. Sumo deadlift 5-3-3-2-1-1, then 400m sled drag (30% 1RM). Skill: KB snatch (20L/20R)
  4. Team running / KBS / burpee WOD from Jan 10. This CAN be modified to be completed individually – ask Nikki or John for details.
  5. “Karen” – 150 wall balls for time (20/14# to 10/9′)

Daily WOD – Jan 11, 2012

The one and only Killa... crushing today's "Karen" at Men's Rx!!! (20# ball, 10' target) Way to go!!!

It’s a benchmark you’ve been waiting for

You’ll probably finish and collapse onto the floor

But in CrossFit that means a job well done

And that you had (a sick sort of) fun!

You can do 50 or 100 but if you want full length

Show up tomorrow with lung, leg, and mental strength

And rep out 150 as fast as you can

To 9′ if you’re a girl and 10′ if you’re a man

After the WOD what stories we’ll be sharin’

About CrossFit’s devious lady – Karen!

Daily WOD – Jan 10, 2012

Since F=ma, and a=v/t...
Which one is the butt?

In teams of 4, complete a 4800 meter (3 mile) run for time. Teams will rotate through four stations: run, KBS, burpee, and a rest station. Each team member must rotate in the prescribed order and contribute 1200m of running.  Your team can choose to break the run into 200m or 400m increments. Your team’s score is the time it takes to complete the 3 mile run, but you can subtract 1 second for each KBS and burpee completed. The fastest time wins!

Rest Day – Jan 8, 2012

Thanks for a GREAT first week of 2012! Rest up and enjoy your weekend – you’ve earned it!

Community Note: Starting NEXT Monday Jan 16, we are expanding the Monday night schedule. This is due to multiple requests to have a slightly later offering, and the 5pm class growing quickly! We are going to have a 4:30, 5:30, and 6:30pm class on Mondays. We will be looking for your feedback, and if it works well we will go to the same schedule on Tuesdays and Wednesdays in the future.

Daily WOD – Jan 7, 2012

Mike Keeley with a great example of what the finish should look like!
Cari powering through kipping pull ups

“Badger” – 3 rounds for time of:

  • 30 squat clean (95/65#)
  • 30 pull ups
  • 800 m run


“Honey Badger” – 3 rounds for time of:

  • 20 squat clean
  • 20 pull ups
  • 400 m run

WOD Notes: Badger is a hero WOD, and it’s a doozy. We’re offering a slightly shorter version, the Honey Badger, for anyone looking to keep it under 30 minutes.

Competitor WOD: Today at 11am is our first of 5 competitor WODs. The session is free for any of our members looking to compete this season. We also welcome coaches and competitors from other gyms, but please let us know if you are planning on coming! Every week we will work 1 lift and 1-2 skills. These will be announced the night before. At the end of the session we’ll do a metcon incorporating some of the movements just practiced. The exact metcon will not be announced. This is a great opportunity to work two-a-days if you’d like, but consider scaling to the Honey Badger if you are looking to do both WODS.

This week we will work on:

  • Snatch (full squat)
  • Handstands and Handstand Push ups

Daily WOD – Jan 6, 2012

Nothing as bad ass as a girl with a sledgehammer 🙂
The breakfast club takes it to the tire

Banded shoulder press 3 x 3

Shoulder press 1-1-1-1-1


100 sledge hammer swings (not for time)  

WOD Notes:  Sledge hits will be against a tire with a variety of weighted hammers.  Women will primarily use 6lb and men will be using 10lb.  The banded shoulder presses should be fairly light as they are preparing you to attempt a 1 rep max shoulder press.

Make Up Day – Jan 5, 2012

Join us between 5 and 7pm to make up a workout you missed during the past week. Your choices are:

  1. 5 rounds for time of 5 muscle ups, 5 burpee bar jumps, 20 deadlifts (135/95#)
  2. “Isabel” – 30 snatches for time (135/95#)
  3. Banded box front squat, then Death by 10 yards (see Tuesday’s post for more details)
  4. 100 single unders, 90 mtn climbers, 80 squats, 70 sit ups, 60 push press (75/55#), 50 KBS (53/35#), 40 walking lunge, 30 push ups, 20 backwards wall balls, 10 pull ups

Remember we are also running a Goal Setting Workshop from 6:30-7:30pm. It’s not a lecture but a chance to brainstorm goals, talk them through with a coach, and commit to them by posting them to our goals board! Hope to see you all there!

Daily WOD – Jan 4, 2012

Joe and Eric master the backwards wall ball

Complete the following for time:

  • 100 single unders
  • 90 mountain climbers
  • 80 air squats
  • 70 sit ups
  • 60 push press (75/55#)
  • 50 kettlebell swing  (53/35#)
  • 40 walking lunge
  • 30 push ups
  • 20 backwards wallballs
  • 10 pull ups
WOD Notes:  Complete all reps of each movement before moving on to the next exercise.  There are a lot of reps but don’t be intimidated – they’ll go by quickly! As always, we’ll scale reps and weights as needed.

Daily WOD – Jan 3, 2012

5pm class with Kassey leading the way!

Banded box front squat 10 x 2 (approx 50% 1RM)


Death by 10 meters (shuttle run) – AMRAP in 20 minutes

WOD Notes: “Death by” workouts can be done with pretty much any CrossFit movement. What it means is in the first minute you do 1 repetition, then you rest for the remainder of the minute. In the second minute you do 2 repetitions, then rest for the remainder of the minute. You continue until you can’t do the required number of reps for that minute. At which point you reset to 1 rep, and start building up all over again. The workout will last 20 minutes total, and your score will be the total number of 10 meter shuttle runs you completed.

Daily WOD – Jan 2, 2012

Slow pull to mid thigh, explosive through the middle!

“Isabel” – 30 snatch for time (135/95#)

WOD Notes: Isabel is a short metcon, ideally in the sub 10 minute time frame. Isabel is most commonly done with a power snatch, but you can choose to squat snatch or power snatch to accomplish your 30 reps.

Coaching Positions Available

We are looking to hire a few Coaching Interns for this winter/spring.  Our goal is to have some folks trained and ready to fill in for us whenever we are away. (Especially next July 6 – 21 when we’ll be gone for 2 weeks for our wedding and honeymoon!)

To be considered for a Coaching Intern position, individuals must:

  • Have an active membership or punch card at ICA. (Preference will be given to full time members due to their familiarity with our coaching styles and members.)
  • Be Level 1 CrossFit trainer OR planning to attend a Level 1 course in the next 6 months. (Preference will be given to those who have already completed the L1.)
  • Submit a one-page Statement of Interest describing your background, why you are interested in coaching at ICA, and your confidence and ability to be a CrossFit coach.

If you are interested in applying, please read through our ICA Coaching Manual. It describes the different levels of coaches and the responsibilities of each type of coach. Please submit your one-page Statements by Saturday January 14. Thanks for your interest!

Rest Day – January 1, 2012

Our very own Snickers - true relaxation

Happy New Year to our all friends and family at I.C.A.! Thanks for a fantastic first 5 months… we can’t wait to see what 2012 has in store! Take time today to start setting goals for the new year, and bring ’em with you on Thursday night for our Goal Setting Workshop from 6:30-7:30pm.

Daily WOD – Dec 31, 2011

Lindsey deadlifts 205 for a 50# PR!!

“Last Chance” New Years Eve Open Gym

Come on in between 9:00 and 10:30am for our New Years Eve open gym! It’s free for members and punch card athletes; $10 for guests/visitors. This is your last chance to meet your goals for 2011… we’ll be muscle up-ing, double under-ing, deadlift-ing and baseline-ing our way to some new PRs! Even if you didn’t set any goals for 2011, come on in and do a WOD you’ve been wanting to try!

Make Up Day – Dec 29, 2011

Lindsey, Laurie, and Craig take on the AMRAP!

Come on in between 5 and 7 t0 make up one of the last 4 workouts.  This week’s choices are:

  1. Bamboo Shoulder Press 3×10, 20 weighted box jumps (24″/20), 3×15 partner leg pushdowns.
  2. Thruster 3-3-3-3-3 then partner Kalsu (see Monday for details)
  3. AMRAP in 20 minutes of 30 DU, 20 box jumps (24″/20), 10 HPC (115#/75)
  4. Back Squat 5-3-3-2-1-1 then Bottom to Bottom Tabata squats

January Schedule Highlights

Here are some notable dates in the next month:

  • December 31  – “Last Chance Open Gym” from 9:00-10:30am. FREE for all members and those with an active punchcard; guests are welcome for a reduced drop-in fee of $10. This is your chance to meet any remaining goals for 2011, or try a WOD you’ve been thinking about.
  • January 5 – “Goal Setting Workshop” from 6:30-7:30pm.  Have you been thinking about your goals for 2012? Need help deciding? Join us next Thursday night to develop your 2012 goals, and get tips on how to reach them.  This isn’t a lecture; you can come anytime during the hour and we’ll be available to chat one-on-one or in a small group!
  • January 7 – Competitor WOD 11am*
  • January 14 – Competitor WOD 11am
  • January 21 – Competitor WOD 11am
  • January 28 – Competitor WOD 11am

*During the month of January we’re offering a “Competitor WOD” each Saturday at 11am.  The purpose is to get our athletes ready for the CrossFit Open competition, which starts in late February.  We will focus on olympic lifting, higher end gymnastics skills, and incorporating heavier weights into workouts. The workouts are free for all ICA members and punchcard athletes who are interested in competing this season. (We also welcome competitors and trainers from other gyms, but please contact us in advance if you are interested in joining us!) For more information on the Open, read HERE and HERE.

Daily WOD – Dec 28, 2011

Great form by Mike!

Back squat 5-3-3-2-1-1


Bottom to Bottom Tabata Squat

WOD Notes:  Tabata is a timed workout in which you complete 20 seconds of work followed by 10 seconds of rest repeated for a total of 8 work sets.  Bottom to bottom means the 10 seconds of rest is spent at the bottom of the squat. Your score is the number of reps in your lowest round.

Daily WOD – Dec 26, 2011

Grebe working hard with the girls gabbing in the background 🙂

Thruster 3-3-3-3-3


Partner Kalsu: With one partner working at a time, complete 100 thrusters (135/95#) for time.  At the start of each minute, complete 5 burpees.

WOD Notes: The 3RM thruster will come from the floor. You may squat clean into your first thruster. For Partner Kalsu, partner 1 starts by doing 5 burpees then completing as many thrusters as possible in the remainder of 1 minute. At the start of the next minute, partner 1 rests and partner 2 completes 5 burpees followed by as many thrusters as possible in the remainder of the minute. Repeat until you reach 100 thrusters as a team.

(Reminder – we are running one class only today – at noon!)

Daily WOD – Dec 23, 2011

“Fun Friday” Assistance Work

  • Bamboo shoulder press 3 x 10
  • Weighted box jump 20 reps (24/20″)
  • Partner leg push downs 3 x 15

WOD Notes: Okay, okay – we know we beat you up pretty bad this week. Thanks to everyone for showing up for the torture!  Come join us on Friday for an assistance / recovery day before Christmas weekend begins. Remember Friday is a normal schedule, then Saturday and Sunday we’re closed, and Monday we’ll have just ONE class – at noon.

Make Up Day – Dec 22, 2011

Come join us between 5 and 7 p.m. to make up a workout from the last week of programming.  It seems like a group is forming to do the Christmas WOD so you won’t be alone if you had your eye on it!  This week’s choices are:

  1. Bench Press 3-3-3-3-3 then 2 min at each station of: rope climb, sandbag clean (45/25#), farmer’s walk (135/95#), DB push press (40/25#), kettlebell swing (70/53#)
  2. “12 Days of Christmas” — see the post from 12/17 for details. 
  3. “J.T.” 21-15-9 of handstand push up, ring dip, push up
  4. Banded box back squat 12×2 (55% 1RM) then 40-30-20-10 med ball clean (20/14#) with 150 shuttle run after each round
  5. 3 rounds, each for time, of: 10L/10R KB power snatch (53/35#), 20 wall ball (20/14# to 10/9′), 20 pull ups, 20 thrusters (55/40#). Full recovery between rounds.

Daily WOD – Dec 21, 2011

5pm class lined up on the wall!

3 rounds each for time of:

  • Kettlebell power snatch 10L/10R (53/35#)
  • Wall ball 20 reps (20/14# to 10/9′)
  • Pull ups (10 reps beginner, 20 reps advanced)
  • Thruster 20 reps (55/40#)

WOD Notes:  Each round should be hard and fast! You’ll get full recovery between rounds. Pick weights and rep schemes that will allow you to minimize your breaks. (Translation: try to do each movement consecutively!)  

Daily WOD – Dec 19, 2011

Phil and Morgan with solid HSPU


21-15-9 reps for time of:

  • Handstand Pushups
  • Ring Dips
  • Pushups

WOD Notes:  This workout is another benchmark hero that will often not leave you out of breath but will completely fatigue your triceps.  Soreness is common afterward.

Daily WOD – Dec 17, 2011

Karen and Kim repping the KBS and KB SDHP

“12 Days of Christmas”

  • Day 1 = 1 run (200m)
  • Day 2 = 2 deadlifts (225/155#)
  • Day 3 = 3 box jumps (30/24″)
  • Day 4 = 4 push ups (clapping for guys)
  • Day 5 = 5 seconds L-sit hold
  • Day 6 = 6 wall ball (20/14″ to 10′)
  • Day 7 = 7 kettlebell swings (53/35#)
  • Day 8 = 8 kettlebell SDHP (53/35#)
  • Day 9 = 9 burpee pull ups
  • Day 10 = 10 walking lunge (5R/5L)
  • Day 11 = 11 knees to elbow
  • Day 12 = 12 keg to overhead (75/50#)

WOD Notes: Join us at 9am (only 1 class) for our first 12 Days of Christmas WOD! Just like the song, you start with Day 1. Then for the 2nd round you do Day 2 and Day 1. For the third round you do Day 3, 2, and 1. Continue all the way to round 12, where you do all of the movements (12 down to 1), and finally you’re done! We’ll run a Holiday Grab Bag immediately after the WOD, probably around 10:15/10:30. Bring a WRAPPED gift of NO MORE than $5 if you want to participate in the grab bag.

Daily WOD – Dec 16, 2011

Jim grinds it out on the bench

Bench Press 3-3-3-3-3


2 minute AMRAP at each of the following stations:

  • Rope Climb
  • Sandbag Cleans (45#/25)
  • Farmer’s Walk (135#/95)
  • Dumbbell Push Press (40#/25)
  • Kettlebell Swing (70#/53)
WOD Notes: Your score for the AMRAP will be total reps completed at all 5 stations. Each rope climb will be worth 5 points!

Make Up Day – Dec 15, 2011

Karen gets it done with 100# overhead

Come join us between 5 and 7 p.m. to make up one of the previous 5 workouts.  This week the choices are:

  1. 5-4-3-2-1 Clean and Jerk @ 80% of 1RM with 30 ft hand stand walk after each round.
  2. Max Height Box Jump then “Griff” Run 800m forward, 400m backward, 800m forward, 400m backward.
  3. Banded Deadlift 12×2 @ 50% 1RM then 5 rounds not for time of 5 zercher deadlifts (35% 1RM) and 10 toes to bars
  4. 3 Rounds for time of run 400m, 50 double unders, 25 burpees
  5. Overhead Squats 3-3-3-3-3, then 21-15-9 OHS (95#/65) and pullups

Rest Day – Dec 11, 2011

Thanks for another great week at ICA! Rest up and get ready for some more fun WODs next week. Remember next Saturday we’ll do the 12 days of Christmas WOD followed by a Holiday Grab Bag. Because it’s a special occasion we’ll run only one class – from 9:00am to 10:30am, with the grab bag to follow.

Daily WOD – Dec 10, 2011

Phil's 48" stationary box jump


Mark - 50" stationary and 56" overall box jump

Buy in – Max height box jump


“Griff” – For time complete:

  • Run 800m
  • Run 400m backwards
  • Run 800m
  • Run 400m backwards
WOD Notes:  Reminder, tomorrow is our first Saturday with a 9 and 10 a.m. class!

Daily WOD – Dec 9, 2011

Welcome Nick - first class!!

Warm up your clean & jerk to 80% of your 1RM 


At 80% of your 1RM, complete for time:

  • 5 clean and jerk
  • 30 ft handstand walk 
  • 4 clean and jerk
  • 30 ft handstand walk
  • 3 clean and jerk
  • 30 ft handstand walk
  • 2 clean and jerk
  • 30 ft handstand walk
  • 1 clean and jerk
  • 30 ft handstand walk

WOD Notes: You all knew it was coming… our first WOD with handstand walks!  Don’t be intimidated, get excited! As always we have some creative scales in mind, such as wall climbs or wall handstand holds. Guaranteed to be a good time.

Community Notes: This is our first Friday with THREE classes on the schedule – join us at 6:15am, 4:30pm, or 5:30pm. We’ll be heading over to wings at 6:30 🙂

Make Up Day – Dec 8, 2011

Join us between 5pm and 7pm to make up a workout you missed this week! Your choices are:

  1. “Jackie” – 1000m row, 50 thrusters (45#), 30 pull-ups
  2. Rack Jerk 1-1-1-1-1 (working max)  then 10 rounds of: 10 back squats (135/95) & 10->1 HSPU
  3. “300” – 25 pull ups, 50 deadlifts (135/95), 50 push ups, 50 box jumps (24/20″), 50 floor wipers, (135/95), 50 one-arm clean & jerk (35/15#), 25 pull ups
  4. Snatch 1-1-1-1-1-1-1, then cash out: max rope climbs in 3 minutes
  5. 100 double under buy-in, then in remainder of 15 minutes complete an AMRAP of: 5 ring dips, 10 pistols (5R/5L), 15 KBS (53/35#). Score is total number of reps completed

Daily WOD – Dec 7, 2011

Congrats to Mark for his first WOD with pistols!
SUPER proud of Emily for ring dips on the Green band!

100 double under buy-in, then in the remainder of 15 minutes complete an AMRAP of:

  • 5 ring dips
  • 10 pistols (5R/5L)
  • 15 kettlebell swings (53/35#)
Score is total number of reps completed.

Daily WOD – Dec 5, 2011

Welcome Craig - first class!
Lindsey rocking 20" box jumps tonight!


For time complete:

  • 25 pull ups
  • 50 deadlifts (135/95#)
  • 50 push ups
  • 50 box jumps (24/20″)
  • 50 floor wipers (135/95#)
  • 50 one-arm DB clean & jerk (35/15#)
  • 25 pull ups

WOD Notes:  This WOD was used by the actors who played the Spartans in the  movie “300.″ It was a benchmark during their training process. It’s a great chipper with 300 total reps and some new movements for some of you – like floor wipers and dumbbell clean and jerks!

New Class Times!

Starting next week, we are making TWO permanent changes to the schedule:
  1. Saturdays are going to be twice as much fun! That’s because we’re adding a second class, at 10am. If you like to get your workout done early, the 9am class is still the place to be! If you like to sleep in,  join us at 10am.
  2. Fridays we are no longer offering the 5pm class! We are splitting it into 2 classes – a 4:30pm and a 5:30pm.
We anticipate adding more classes to the schedule in the next few months;  if you have a specific request for a class time talk to Nikki or John anytime. If you get at least 5 people to commit to a class, we’ll do our best to add it to the schedule. Click HERE to see our new schedule!

Daily WOD – Dec 3, 2012

Phil demoing great form on the Rack Jerk.

Rack Jerk 1-1-1-1-1  (Working Max)


10 rounds for time of:

  • 10 Back Squats (135/95#)
  • 10 to 1 Hand Stand Push-ups

WOD Notes: Each round will have 10 back squats. Each round of HSPU will decrease by 1 rep (10 the first time, 9 the second all the way down to 1).

Happy December!

A few important dates and schedule changes for this month…

  • December 3CrossFit Del Val is hosting a WOD ‘n Wings event this Saturday. Click HERE for more details. Join John & Nikki for the wings competition at noon, or go to Del Val ahead of us and participate in the team WOD at 10am (you’ll be assigned a team once you get there). This will be a really fun event attended by many of the local affiliates.
  • December 17 – Our first annual “I.C.A. 12 days of Christmas WOD.” Guaranteed to be a fun workout that you don’t want to miss! After the WOD we’ll have a Holiday Grab Bag. To participate  just bring a wrapped gift (worth $5 or less)!
  • December 24 – We will be closed for Christmas Eve.
  • December 25 – We will be closed for Christmas Day.
  • December 26 – We will be OPEN! One class only, 12:00pm.
  • December 31 – Last Chance Open Gym – 9:00-10:30am. Come on in for one last chance to break those 2011 goals you set for yourself! Didn’t set any goals? Then use the time for a work out of your choice!

Make Up Day – Dec 1, 2011

Joe and Morgan - Slam ball madness

Come join us between 5 and 7 p.m. to make up one of the previous 5 workouts you may have missed.  This week’s choices are:

  1. Teams of 4: 100 burpees, 200 m run, 200 push press, 200 m run, 300 sit-ups, 200 m run, 400 squats, 200 m run. 2 people working at a time except all runs as a team.
  2. “The Firebird” – 5 rds of 800 m run, 5 muscle ups, 10 hang power clean (155/100#), 20 wallballs, 30 double unders.
  3. “The Bear”-  5 rds for max weight of the following sequence: power clean, front squat, push press, back squat, push press, seven times in a row without putting the bar down
  4. 100, 150, or 200 burpees for time.
  5. 5-5-5-5-5 deadlift, then 3 rds for time of 10 vertical jumps (18″/14″), 20 slamballs (20#/14), 30 sit-ups 

Daily WOD – Nov 28, 2011

“The Bear Complex”

WOD Notes:  You have five rounds to find your max weight for the bear complex. The bear complex is a barbell progression consisting of  power clean -> front squat -> push press -> back squat -> push press (from behind the head). Tap the floor and repeat for a total of SEVEN times through the sequence. A few ground rules: You ARE allowed to combine the front squat -> push press into a thruster. (Same for the back squat -> push press.) You MAY NOT rest the bar on the floor until you complete all 7 times through the sequence. For a video demonstration of the WOD, see below.



Daily WOD – Nov 26, 2011


Mike V and Killa with solid 10′ wall balls.


The Buzz finishing off the Firebird.


Beth and Mark E (first class!) grinding through pull ups.

“The Fire Bird” 

5 rounds for time of:

  • 800m run
  • 5 muscle ups
  • 10 hang power clean (155/100)
  • 20 wall ball (20/14″ to 10′)
  • 30 double unders

WOD Notes: Come out and join us for our first ever trial run of the ICA House WOD! Don’t worry if you can’t do some of the movements, weights, or distances; as always, we’ll scale to make it right for you! Class time is at 9am.

Daily WOD – Nov 25, 2011

Full house on Black Friday!
Scott and Phil on push presses
Steph and Beth churn out sit ups!

In teams of 4 complete the following for time:

  • 100 burpees
  • 200m run
  • 200 push press (75/55#)
  • 200m run
  • 300 sit ups
  • 200m run
  • 400 squats 
  • 200m run

WOD Notes: Two people work at a time, except all runs must be completed as a team. We encourage you to bring your family and friends to join us! Class starts at 9am.

Make Up Day – Nov 24, 2011

Dan on the 24" box with Lindsey and Kim tackling "Prime Evil" in the back!

Happy Thanksgiving to our I.C.A. family and friends! Join us today between 9am and 10am for a make-up session. You can choose from the following WODs:

  1. Power Clean 1-1-1-1-1-1-1 thenat 80% of your 1RM perform an AMPRAP in 8 minutes of 1 power clean, 1 burpee, 2 power cleans, 2 burpees… etc. 
  2. 5 x 400m sprint. Full recovery between rounds.
  3. For time complete 21-15-9 of deadlift (275/185), box jump (24/20), pull-up.
  4. Find your 1RM turkish get up, then 12×2 banded box back squats
  5. “Prime Evil”  17-13-11-7-5-3 power snatch & 3-5-7-11-13-17 thrusters (95/65)

Daily WOD – Nov 23, 2011

Matt hits a great triple extension!!

“Prime Evil”

For time, complete:

  • 17 power snatch, 3 thrusters (95/65#)
  • 13 power snatch, 5 thrusters
  • 11 power snatch, 7 thrusters
  • 7 power snatch, 11 thrusters
  • 5 power snatch, 13 thrusters
  • 3 power snatch, 17 thrusters

Daily WOD – Nov 22, 2011

Morgan focusing on the TGU
Chris C with a big TGU tonight!

Find your 1 rep max Turkish Get Up


12×2 Banded Back Box Squats

WOD Notes: Never heard of a Turkish get up before? Come on in and find out what they’re all about. (Hint: they’re fun!) For the banded box squats we’ll work on speed and explosiveness – pick the heaviest weight you can still move fast!

Rest Day – Nov 20, 2011

Thanks for another great week at I.C.A.! Rest up and get ready for another great week of WODs starting Monday. Remember we’ll have a regular schedule this Monday, Tuesday, and Wednesday, but a modified schedule (9am class only) on Thursday and Friday. For more info click the link on the top right hand side of the page. Bring a friend on Friday morning for our team WOD!

Daily Wod – Nov 18, 2011

Congrats Phil for hitting a 200# Power Clean!

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

AMRAP in 8 minutes of:

  • 1 Power Clean, 1 Burpee
  • 2 Power Cleans, 2 Burpees
  • 3 Power Cleans, 3 Burpees
  • 4 Power Cleans, etc

Continue until time is up.  Power Cleans are at 80% of 1rm.

Make Up Day – Nov 17, 2011

Kim with a 1rm Push Press

Feel free to drop by anytime between 5 and 7 tonight to make up any of the last 5 WODs. Your choices this week are:

  1. NFL Combine – 40 yd dash, max reps bench press, vertical jump, broad jump, 3 cone drill, short shuttle
  2. “Helen” – 3 rounds for time of: Run 400 m, 21 KB swings (53#/35), 12 pullups
  3. 5 rounds for max reps of body-weight back squat and double unders.
  4. Push Press 5-3-3-2-1-1 then 10->1 of push press (50% 1RM) and situps.
  5. For time: 30 burpees, 30 HPC (95/65), 30 box jumps (24/21), 30 OH lunges (45/25), 30 DU, 30 KBS (53/35), 30 pushups, 30 wallballs (20/14 to 10′), 30 toes through rings, 30 one arm dumbbell snatch (40/25)