Deadlift 5-5-5-5-5 Row 20/15 cal after each set of deadlifts. WOD Notes:  Compare to 180213. OLY WOD: Snatch 1-1-1 Clean and Jerk 1-1-1 For time: 30 power snatches, 30 burpees, 30 power clean and jerks…

AMRAP in 13 minutes of: 5 handstand push ups 15 wall balls (20/14# to 10/9') WOD Notes: If HSPU aren't in your arsenal, modify to 5-10 DB presses, 5-10 regular push ups, or 1-2 wall…

Back Squat 10-10-10 Then 50 pistols (not for time) WOD Notes: In theory, your 10RM should be around 75% of your 1RM. Make your first attempt at 55-60% of your 1RM. Compare to 160829. Community…

Complete 6 rounds for time of: 60 Double unders 10 Toes to bar 5 Thrusters (155/105#) WOD Notes:  The goal in this workout is to choose an appropriate scale such that you won't take more…

With a partner complete 2 rounds for time of: 100 wall balls (20/14# to 10/9') 30 power cleans (145/100#) While one partner is doing wall balls, the other must hold the bar in a front…

Push Press 5-5-5-5-5 Then In order, not for time, accumulate: 1 minute hollow hold 1 minute handstand walk 1 minute superman hold 1 minute handstand walk

“The Baseline” 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 workout, intensity is everything. Go hard…

Turkish get up 1-1-1-1-1 Then Overhead Squat 1-1-1-1-1 WOD Notes:  If you don't feel comfortable with the OHS, go for a front squat 1RM.  Anyone working toward OHS can practice with an empty bar or…

On a 24 minute clock complete: 30 seconds row (for calories) 30 seconds rest 30 seconds deadlift (205/135#, NTE 50%) 30 seconds rest 30 seconds single-arm DB push press (50/35#) 30 seconds rest WOD Notes:…

"Annie"  50-40-30-20-10 reps for time of: Double unders Sit ups WOD Notes:  This is one of the earliest CrossFit benchmark WODs, and it's been a long time since we programmed it at ICA! Athletes who have…