Box Squat 5x2 (90% training max) Then 60 yds front rack DB walking lunges (35/50#) Community Notes:  Happy Birthday Kristen K and Christine!

Teams of 4 accumulate 2,019 points for time using the following movements: Row (1 cal = 1 point) Wallballs (1 rep = 1 point) Sit ups (1 rep = 1 point) Burpees (1 rep =…

"Last Chance" New Year's Eve Open Gym WOD Notes: Today is the last chance to knock some 2018 goals off the board. Come in between 7:30 and 10:30 a.m. to do any workout you want!…

"Fran" 21-15-9 reps for time of: Thrusters (95/65#) Pull ups WOD Notes:  Yeah Fran!!  Compare to 180627. OLY WOD: Snatch - work to a heavy single Clean and Jerk - work to a heavy single…

Back Squat 5x1 (95% training max) Then 5x3 consecutive broad jumps WOD Notes: Anyone with joint issues can sub in heavy Russian KBS for the broad jumps.

“Hollywood” Complete for time: 2000m run 22 wallballs (30/20# to 10/9′) 22 muscle ups 22 wallballs (30/20# to 10/9′) 22 power cleans (185/115#) 22 wallballs (30/20# to 10/9′) 2000m run WOD Notes: This is a…

EMOM for 10 minutes complete: 12 burpees WOD Notes: EMOM means every minute on the minute. For this workout, you'll complete 12 burpees at t=0. Rest for the remainder of the minute, and start another…

Complete 5 rounds for time of: 400 meter run 30 walking lunges (15R/15L) 20 squats w/ med ball (20/14#) 10 burpees Row a total distance of 1,000 meters during the workout, divided any way you…

"12 Days of ICA" Day 1 = 1 x 200m run Day 2 = 2 deadlifts (225/155#) Day 3 = 3 box jumps (30/24″) Day 4 = 4 push ups (men clapping) Day 5 =…

Bench Press 2-2-2-2-2 (1 second pause on chest) Then 3×5 Weighted pull ups 3×20 DB floor presses