Daily WOD – Oct 12, 2018
Shoulder Press 1-1-1-1 Push Press 1-1-1-1 Push Jerk 1-1-1-1 WOD Notes: The goal is to increase weight on each lift! Nutrition Notes: Day 33/40. One week to go!! Sign up for your InBody re-scan HERE. Today's…
Daily WOD – Oct 10, 2018
“Karen” Complete for time: 150 wallballs (20/14# to 10/9′) WOD Notes: Compare to 180418. Nutrition Notes: Day 31/40. For our members on the "Macro" diet, your goal is to hit your assigned macros (within 5%)…
Daily WOD – Oct 9, 2018
Complete 4 rounds for time of: 400m run 200m farmer carry (50/35# DBs) WOD Notes: Credit to CrossFit main page, 181006. Coaches Notes: Athletes will complete 6 laps of the 400m course. Start with DBs lined up…
Daily WOD – Oct 8, 2018
Sumo Deadlift 8x1 (85% 1RM) Then 3x8 Zercher deadlifts (30-40% 1RM sumo deadlift) Nutrition Notes: Day 29/30. Have you ever heard of bulletproof coffee? It's been around in paleo and CrossFit circles for years, but…
Daily WOD – Oct 6, 2018
Complete the following work in teams of 2, for time: Row 180/120 calories 60 clusters (165/105#) WOD Notes: In this workout, Partner 1 begins on the rower while Partner 2 starts on barbell, performing clusters…
Daily WOD – Oct 5, 2018
Complete 4 rounds of 45 seconds at each station: Toes to bar Box jumps (24/20") KB swings (53/35#) 10 yard shuttle run Take 15 seconds to transition to the next station. Score will be total…
Daily WOD – Oct 3, 2018
Back Squat 5-5-5-5-5 Then 3x20 Glute bridges (40% 5RM back squat) WOD Notes: Compare to 180306. Nutrition Notes: Day 24/40. Many CrossFit athletes (including several at ICA) follow the Renaissance Periodization ("RP") diet. RP was…
Daily WOD – Oct 2, 2018
With an 18 minute running clock, complete: 2000m run Then with the remaining time AMRAP: 8 hang power snatches (95/65#) 10 push ups WOD Notes: Pick a hang power snatch weight that can be completed…
Daily WOD – Oct 1, 2018
Complete 5 rounds for time of: 10 Deadlifts (225/155# NTE 65% 1RM) 15 Ring rows 50 Double unders Nutrition Notes: Day 22/40. Omega-3 is a fatty acid that's found in high amounts in fish and…
Daily WOD – Sep 29, 2018
Every minute for 30 minutes complete the complex: Power Clean + Hang Power Clean (2+1) WOD Notes: Today is a heavy OLY form day. You'll complete the complex of 2 power cleans and 1 hang…