Run 1 mile NFT Then Back Squat 3-3-3-3-3 WOD Notes: Compare to 181113.

"Hollyman" Complete 30 rounds for time of: 5 wallballs (20/14# to 10/9') 3 handstand push ups 1 power clean (225/145# NTE 90% 1RM) WOD Notes:  There will be a 30 minute time cap on this…

15 minute death by: Box jumps (24/20") Dumbbell snatch (50/35#) WOD Notes: The "death by" rep scheme means you complete 1 rep of each movement in minute 1,  2 reps in minute 2, etc. After…

Hang Power Clean 5-5-5-5-5 Then 3 rounds NFT: 5 high box jumps 50 bicycles WOD Notes: Compare HPC to 160328. Pizza Helen Notes: Doors open at 3:45pm for our annual Pizza Helen! This social event…

"Diane" 21-15-9 reps for time of: deadlifts (225/155#) handstand push ups WOD Notes: The scale for handstand push ups will be 2 or 3x regular push ups (or 1 or 2x ring dips). If the…

AMRAP in 15 minutes of: 10 cleans (135/95#) 50 double unders 2 rope climbs Open Note:  The final week of the Open is upon us!  Our Friday Night Lights headliner heat will feature ICA's top…

3x15 bamboo OHS Then Overhead Squat 1-1-1-1-1 (5 second pause at the bottom) WOD Notes:  For anyone who doesn't do overhead squats, you can work the technique and stability on the bamboo OHS and then…

Complete 4 rounds for time of: 800m run 30 KB swings (70/53#) 30 wallballs (20/14# to 10/9') WOD Notes:  There will be a hard cap of 35 minutes. Website Notes:  If you have our site…

Row the following distances, each for time: 1500m 1000m 500m Rest between attempts. WOD Notes:  For timing purposes, 2 athletes will share a rower and while one rows the other will rest.  You'll get 4ish…