Daily WOD – Feb 9, 2020
Complete 5 rounds for time: 20 wallballs (20/14# to 10/9') 10 deadlifts (225/155#) WOD Notes: Compare to 171205.
Daily WOD – Feb 8, 2020
Valentine's WOD 2020! With a partner, one person working at a time, complete: 400 single unders 100 squats 75 sit ups 50 push ups 25 pull ups 50 push ups 75 sit ups 100 squats…
Daily WOD – Feb 7, 2020
Bench Press 1-1-1-1-1 (1 board) Then 3 sets of 8 of: Bent over dumbbell row Bent over dumbbell flies Upcoming Events: Muscle Up Workshop - We'll be holding a muscle-up workshop on Thursday, Feb 20…
Daily WOD – Feb 6, 2020
Complete 21-15-9 reps for time of: Front squats (135/95#) Handstand push ups WOD Notes: This workout should be on the shorter-and-more-intense end of the spectrum, ideally sub 10 minutes. There will be a 15 minute…
Daily WOD – Feb 5, 2020
Every 8 minutes for 5 rounds complete: 800m run 30 KB swings (53/35#) WOD Notes: The intent of this workout is to spend 3 to 4 minutes on the run and 1 to 1.5 minutes…
Daily WOD – Feb 4, 2020
Sumo Deadlift 2-2-2-2-2 Then 5x3 deadlifts (50% 2 rep max sumo, 5 seconds up, 5 seconds down) WOD Notes: Compare to 180310.
Daily WOD – Feb 3, 2020
AMRAP in 20 minutes of: 5 power snatches (115/75#) 7 toes to bar 9 box jumps (24/20") WOD Notes: Compare to mainpage (CrossFit.com) on 200202. V-Day WOD: This Saturday (2/8) is our Valentine's Day WOD.…
Daily WOD – Feb 2, 2020
AMRAP in 12 minutes of: 5 shoulder to overheads (135/85#) 10 tuck ups 5 shoulder to overheads (135/85#) 25 double unders WOD Notes: The standard for the tuck up today will be with arms held…
Daily WOD – Feb 1, 2020
Complete 4 rounds for time of: 400m run 15 power cleans (135/95#) WOD Notes: Choose a power clean weight that allows you string 3 to 5 reps together for this workout. Ideally, you should not…
Daily WOD – Jan 31, 2020
"Jackie" Complete for time: 1000m row 50 thrusters (45/35#) 30 pull ups WOD Notes: Jackie is one of the classic CrossFit benchmarks, and at ICA it comes around once a year. It's on the shorter…