Complete 21-18-15-12-9-6-3 reps for time of: Chest to bar pull ups Complete 50 double unders before each round.

“D.T.” Complete 5 rounds for time of: 12 deadlifts (155/105#) 9 hang power cleans (155/105#) 6 push jerks (155/105#) WOD Notes:  Compare to 171209. Rowvember Notes: Congrats to everyone who completed the 30,000m row in…

Run 1 mile or 400m sled drag NFT Then Back Squat 5x3 (80% 1RM) Community Notes: Ladies, mark your calendars for Friday January 11 at 7:00pm! We're hosting  an ICA ladies night with special guest…

Bench Press 1-1-1-1-1 (1-board) Then Accessory work: 3x10 bench press (50% 1RM) 3x25 banded tricep extensions 3x25 banded lat pull downs   OLY WOD: Power Snatch 1-1-1-1 Clean 1-1-1-1 Complete for time: 50/35 cal row & 30…

  Complete for time: 30 Pull ups 40 Push ups 50 Sit ups 60 Air squats 70 Wallballs (20/14# to 10/9') 60 Air squats 50 Sit ups 40 Push ups 30 Pull ups WOD Notes:…

Banded Deadlift 6x3 (50% 1RM deadlift) Then Power Clean 1-1-1-1-1 Then 3x15R/15L single leg KB deadlifts WOD Notes:  Compare power clean to 170818. From Smith:  Just wanted to send a massive thank you to everyone…

AMRAP in 15 minutes of: 9 kettlebell swings (70/53#) 7 burpee box jumps (24/20") 5 toes to bar WOD Notes:  Wednesday will be a strength day involving the posterior chain.  Choose your kettlebell weight accordingly!

Complete 8 rounds for time of: 10 push presses (95/65#) 40 double unders WOD Notes:  If you opt for DB push presses, make the total weight of the DBs approximately 2/3 the barbell weight you…

"Grace" 30 power clean and jerks for time (135/95) WOD Notes:  This is a very short benchmark metcon designed to be sub 5 minutes.  Choose a weight that is challenging but does not make you…

Back Squat 1-1-1-1-1 Then Alternating Tabata (8 min total): Goblet squats (53/35#) Russian twists (25/15#) WOD Notes:  Get ready to put those carbs to work and lock in some gains! The back squat today is…