Workout of the Day In teams of 2, AMRAP in 24 minutes of: 400m run Rounds of "Cindy" (5 pull ups, 10 push ups, 15 squats) WOD Notes: Memorial Day "Murph" is only 2 weekends…

Workout of the Day Complete 10 rounds for time of: 1 rope climb 10 weighted box step ups (53/35# to 24/20") 30 double unders Time cap: 20 minutes WOD Notes: To beat today's time cap,…

Workout of the Day  E2MOM for 20 minutes of: 1 squat clean + 2 hang squat clean WOD Notes: Today's workout calls for completing 1 complex every 2 minutes. You can increase weight every few…

Workout of the Day Complete 5 rounds of 1 minute at each station for max reps: Row or bike (calories) Thrusters (95/63#) Burpees Rest 1 minute between rounds. WOD Notes: Today is an interval workout…

Workout of the Day "Running DT" Complete 5 rounds for time of: 250m run 12 deadlifts (155/103#) 9 hang power cleans (155/103#) 6 push jerks (155/103#) WOD Notes: This is a twist on the classic…

Workout of the Day Overhead squat 5-5-5-5-5 Then  AMRAP in 5 minutes of: 3 power snatches (60% 5RM OHS) 3 OHS (60% 5RM OHS) WOD Notes: If your shoulders aren't up for overhead squats, modify…

Workout of the Day "Nate" AMRAP in 20 minutes of: 2 ring muscle ups 4 handstand push ups 8 kettlebell swings (70/53#) WOD Notes: Nate is a CrossFit benchmark WOD that comes around once a…

Workout of the Day AMRAP in 20 minutes of: 400m run Max consecutive toes to bar WOD Notes: Your score today will be the total number of toes to bar completed. Pick a variation of…

Workout of the Day "Elizabeth" Complete 21-15-9 reps for time of: Squat cleans (135/93#) Ring dips Time cap: 16 minutes WOD Notes: This is a CrossFit benchmark that we last completed at ICA on 12/27/19.…

Workout of the Day With a partner, complete 3 rounds of: 400m run run (together) 80 double unders 60 wall balls (20/14# to 10/9') 40 pull ups Time cap: 30 minutes WOD Notes: It's a…