Category Archives: Daily WOD

Daily WOD – Dec 14, 2018

Jeff and BWys getting some mobility in!

“Randy”

Complete for time:

  • 75 power snatches (75/55#)

WOD Notes:  Compare Randy to 161014. Anyone who can’t safely snatch may clean and jerk, or do power cleans at a slightly heavier weight. This WOD is designed to be completed in the sub-10 minute time range. Fastest times may be sub-5!

Daily WOD – Dec 12, 2018

Alexa working through double unders!

Complete for time:

10 muscle ups

then 50-40-30-20-10 reps of:

  • KB Swings (53/35#)
  • Russian Twists (25/15#)

then 10 muscle ups.

WOD Notes:  The scale for muscle ups will be pull ups and push ups (20 and 20).  Ideally the first set of muscle ups (or pull ups/push ups) should take less than 3 minutes.

Daily WOD – Dec 11, 2018

Jen C with a solid landing position on a split jerk!

Close grip bench press 1-1-1-1-1 

Then

  • 2 minute plank hold
  • 1 minute right side plank
  • 1 minute left side pank

WOD Notes:  For the close grip bench, your hands should still be on the knurling (not on the smooth part).  Somewhere between the edge of the knurling and a thumbs distance from the edge should work.

Lululemon Note:  Lululemon Wayne will be hosting an  ICA shop day this Wednesday, Dec 12th from 10am to 7pm.  There will be a special surprise for any ICAer who comes out.  Any questions please reach out to Ricky Lanzilotti with questions (610-246-3942).

Community Notes:  Happy Birthday Brooke!

Daily WOD – Dec 10, 2018

BWys swinging the 106!

Partner Interval AMRAP in 20 minutes of:

  • 5 Box jumps (30/24″)
  • 10 Burpees over wreckbags
  • 15 Wallballs (20/14# to 10/9′)

WOD Notes:  For this workout, partner 1 will complete a full round while partner 2 rests, then switch.  Repeat for 20 minutes!

Daily WOD – Dec 8, 2018

Robbie knocking out some banded deads!

Complete 5 rounds for time of:

  • 10 Thrusters (115/75#)
  • 10 Box jump overs (24/20″)
  • 10/8 Cal row
  • 1 Rope climb

WOD Notes:  For anyone who loves rope climbs, consider going legless!

OLY WOD

  1. Snatch balance + OHS + snatch balance + OHS (5×1, 50% 1RM snatch)
  2. Hang Snatch 2-2-2-2-2
  3. Rack Jerk 4×1 (90% jerk)
  4. 3×6 strict toes to bar, 8 behind the neck presses, 10 bent over rows (KB)
  5. Death by hang power clean (50% 1RM HPC)

Daily WOD – Dec 7, 2018

Nicole, Dave and Kenny hammering away through sit ups!

Deadlift 1-1-1-1-1 (bar raised on 45# plates)

then

Accessory work:

  1. 10R/10L single leg box jumps
  2. 3×10 barbell hip thrusts (50% 1RM)

WOD Notes:  The deadlifts today are a TRAINING max, not a true max.  Build in weight on each set until you get to something heavy that still moves smoothly and with good form.

Community Notes: Happy Birthday Megan V!

Daily WOD – Dec 4, 2018

Welcome Dave W!

“D.T.”

Complete 5 rounds for time of:

  • 12 deadlifts (155/105#)
  • 9 hang power cleans (155/105#)
  • 6 push jerks (155/105#)

WOD Notes:  Compare to 171209.

Rowvember Notes: Congrats to everyone who completed the 30,000m row in the month of November!  Here is everyone we know of that completed it:

  • Filchner
  • Pete S
  • Jimbo
  • NIk
  • Fred
  • Alexa
  • Murray
  • Betsy
  • Allison
  • Jenn
  • Rob G.
  • Erik
  • Danielle
  • Faith
  • Kelly G.
  • Boelker
  • Janet
  • Marissa W.
  • Jesse
  • Ceil
  • Rey
  • John
  • Nikki K.
  • DE
  • Steve M.
  • Zane
  • Ben
  • Erin
  • Jim C.
  • Chris M.
  • Kenny
  • Linda
  • Vollmer
  • Moira
  • Smith
  • Kehl
  • Robbie

If you completed the challenge but don’t have your name on the list, add your name to comments!

Daily WOD – Dec 3, 2018

Lombardi throwing the bar around!

Run 1 mile or 400m sled drag NFT

Then

Back Squat 5×3 (80% 1RM)

Community Notes: Ladies, mark your calendars for Friday January 11 at 7:00pm! We’re hosting  an ICA ladies night with special guest Rachel Miller, a Certified Functional Manual Therapist and Board Certified Women’s Health Specialist, from Empower Physical Therapy in Exton. We’ll be discussing core and pelvic floor health for the female athlete – a useful topic for all of us, but especially those with low back or hip pain, or who is pregnant or postpartum (even many years postpartum). The event is totally FREE and open to friends and family. We will provide light refreshments; (adult) beverages are BYO! Sign up at the Front Desk or email Nikki at ironcrossathletics@gmail.com if you plan to attend.

Daily WOD – Dec 1, 2018

Welcome Ian!

Bench Press 1-1-1-1-1 (1-board)

Then

Accessory work:

  • 3×10 bench press (50% 1RM)
  • 3×25 banded tricep extensions
  • 3×25 banded lat pull downs

 

OLY WOD:

  1. Power Snatch 1-1-1-1
  2. Clean 1-1-1-1
  3. Complete for time: 50/35 cal row & 30 burpees
  4. Every 2 minutes complete 5 clusters (155/105#), 10 minute time cap.