Bench Press 7x1 (1 second pause on chest, 90% 1RM) Then Weighted Pull Up 1-1-1-1-1 WOD Notes:  Compare pull up to 160906. Schedule Notes:  The power meet and member appreciation breakfast is a week and…

Complete for time: 30 snatches (135/93#) WOD Notes: This is a benchmark workout, so bring your A game! You can power snatch or squat snatch for Rx. Anyone who can’t safely snatch can sub cleans…

AMRAP in 15 minutes of: 400m run 25 wallballs (20/14# to 10/9’) 15 ring dips WOD Notes:  The goal on today's workout is to make it through at least 3 rounds.  Anyone who consistently runs…

Banded Deadlift 8x3 Then 100 KB swings for time (53/35#) WOD Notes: For a demo of the banded deadlift, click here.  The most important thing about a banded deadlift is that it's a smooth and…

"The Baseline" Complete for time: 500m row 40 squats 30 sit ups 20 push ups 10 pull ups Rest 3 to 5 minutes and repeat for a total of 3 rounds. WOD Notes: In this…

Complete 12-9-6-3 reps for time of: Power cleans (185/125#) Bar muscle ups WOD Notes:  The power clean weight you choose should not exceed approx. 80% of your 1RM. The scale for bar muscle ups will…

Thruster 3-3-3-3-3 Then 3 x 10 Z-presses (as heavy as possible, approx. 60% 3 rep thruster) WOD Notes: A Z-press is a seated press, click here for a demo. Community Notes: Happy Birthday Jen C!

Complete for time: 2 rope climbs 50 1-arm dumbbell power snatches (50/35#) 2 rope climbs 50 Russian "KB" swings (w/ 50/35# dumbbell) 2 rope climbs 50 1-arm dumbbell push jerks (50/35#) 2 rope climbs 50…

AMRAP in 3 minutes of: Row (for calories) immediately into AMRAP in 3 minutes of: 5 burpee box jumps (24/20") 10 sumo deadlift high pulls (95/65#) Rest 1 minute.  Repeat for a total of 3…

  We had a gym record attendance of 128 athletes on Saturday for the Valentine's WOD! It is always so much fun to see ICAers that want to share our community with their friends and…