Workout of the Day Complete for time: 50/40 cal (bike or row) 50 single-leg squats 50 handstand push-ups 50/40 cal (bike or row) 50 front squats (95/63#) 50 bench presses (95/63#) Time cap: 25 min…

Workout of the Day "Sage" AMRAP in 20 minutes of: 8 clean & 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…

Workout of the Day EMOM for 20 minutes of: 1 split snatch WOD Notes: A couple of weeks ago we learned the dumbbell split snatch. Today you get to learn the barbell version! Start light…

Workout of the Day “31 Heroes – Workout to Remember” AMRAP in 31 minutes: Wreck bag run Barbell thrusters Rope climbs Box jumps WOD Notes: While teammate #1 is running, #2 is completing thrusters, #3…

Workout of the Day Complete 0:40 work, 0:20 rest, of: Lateral plyo skier hops (20/16") Russian kettlebell swings (70/53#) Ab-mat sit ups Wall balls (20/14# to 10/9') Burpees Rest 1 minute and repeat for 3…

Workout of the Day Complete AMRAP in 8 minutes of: 16 dumbbell snatches (50/35#) 16/12 calories (bike or row) Rest 4 minutes. Repeat. WOD Notes: Go hard in the first 8 minute AMRAP, then try…

Workout of the Day Front squat 4-4-4-4-4-4 Then 3 rounds NFT of: 15 weighted calf raises 30 standing oblique crunches (15R/15L) 15 heel-elevated goblet squats Use a 53/35# KB for all 3 movements. WOD Notes:…

Workout of the Day Complete 4 rounds for time of: 400m run 40 push-ups Time cap: 24 minutes WOD Notes: Let's hold ourselves accountable to perfect push-ups today! If you want to go Rx, elevate…

Workout of the Day Complete 21-15-9 reps for time of: Calories (bike or row) Deadlifts (185/133#) Box jumps (30/24") Time cap: 15 minutes WOD Notes: This workout is meant to be short and fast! The…

Workout of the Day Push press 5-3-3-2-1-1-1 Then Tabata dumbbell push presses (~25% 1RM, alternate arms each round) WOD Notes: In part 1 we'll establish a 1 rep max push press. Part 2 is a…