EMOM for 20 minutes of: 1 clean (85%)

“Nancy” 5 rounds for time of: 400m run 15 overhead squats (95/65#) WOD Notes: This is one of our ICA Benchmarks for 2018. Run fast! We will have a 25 minute time cap. Anyone with…

"Complex Fran" Complete for time: 7 bar muscle-ups 7 chest-to-bar pull-ups 7 pull-ups 21 thrusters (95/65#) 5 bar MU 5 C2B PU 5 PU 15 thrusters (95/65#) 3 bar MU 3 C2B PU 3 PU…

Come in between 4:30 and 7:00 for Open Gym.  You can work on anything you'd like including a workout from the last week: Complete for time 500-100m row, 5-1 clean and jerks. Bench Press 5x10…

Back Squat 5x5 (75%) Then Max cal row in a minute.

Partner Interval: Complete 20 rounds for time of:  12 deadlifts (135/95#) 10 lateral plyo skier hops (24/20") 8 shuttle runs (10 yds) WOD Notes:  Partner interval means that one partner will complete a full round…

Complete for time: 200 burpees WOD Notes:  Make sure to come in for this ICA tradition! Bring a friend for free! It is a great benchmark for your conditioning and mental toughness.  Scaling options include 100…

Bench Press 5x10 (~65% 1RM) Then 50 partner hollow rocks Commuunity Notes:  Happy Birthday Bri!

Complete for time: 500m row 5 clean & jerks (165/115#) 400m row 4 clean & jerks (185/125#) 300m row 3 clean & jerks (205/135#) 200m row 2 clean & jerk (225/145#) 100m row 1 clean &…

Come in between 4:30 and 7:00 for open gym.  You can work on anything you'd like, including a workout from the last week: Front Squats 3x8 (70%) then row 750m for time. AMRAP in 15…