Complete 3 rounds for time of: 800m run 10 power snatches (135/95#) 10 bar muscle ups WOD Notes:  The power snatches in this workout should take less than 2 minutes.  If you don't feel comfortable…

    Bamboo Bench Press 3x20 Then 1 Board Bench Press 2-2-2-2-2 WOD Notes:  A 1 board bench press is done with a small board on your chest.  It eliminates the bottom 1.5" of the…

"Ringer 1 and Ringer 2" (2019 Games Events 10 and 11) Complete 30-20-10 reps for time of: Calorie row  Toes through rings Time cap 9 minutes. At the 10 minute mark,  Complete 15-10-5 reps for…

  3 rounds for time of: 50 jumping squats w/ medicine ball (20/14#) 30 sit ups w/ medicine ball (20/14#) 10 chin ups w/ medicine ball (20/14#) WOD Notes: Click HERE for a demo of…

Shoulder Press 1-1-1 Push Press 3-3-3 Push Jerk 5-5-5 Event Notes: Coach Dave is coordinating with CrossFit Lock 60, and Only Results Fitness to hold a workout at the new Root Down Biergarten in town. …

AMRAP in 15 minutes of: 400m run 15 bodyweight deadlifts (NTE 60% 1RM deadlift) WOD Notes:  Compare to CrossFit.com from 190815. Community Notes:  Happy Birthday Rey!

With a partner complete for time: 50 handstand push ups 75 thrusters (95/65#) 100/70 cal row 75 box jumps (24/20") 50 pull ups WOD Notes:  With one partner working at a time, complete all the…

Complete for time: 200 burpees WOD Notes:  Make sure to come in for this ICA tradition! Bring a friend for free! It is a great benchmark for your conditioning and mental toughness. Scaling options include…

Deadlift 2-2-2-2-2 Then 21-15-9 reps: Deadlifts (50% 2RM) Cal row WOD Notes:  Compare to 180915. Community Notes:  Happy Birthday Mike D!

Complete 5 rounds for time of: 20 second chin up hold 60 double unders 10 DB hang snatches (50/35#) 10 DB hang clean and jerks (50/35#) WOD Notes:  This workout is an ICA modification of…