200m sled drag (bodyweight) Then AMRAP in 8 minutes of: 5 pull ups 10 push ups 15 squats WOD Notes:  In large classes, half the classes will reverse the order of the workouts. The sled…

Front Squat 1-1-1-1-1 Then 5x8 strict toes to bar WOD Notes:  Compare to 171208.

Complete for time: 800m run 30 DB thrusters (50/35#) 800m run Reminder:  We are just about a month out from our annual Battle for the Iron Phoenix (June 9).  To see details from last year's…

Partner Interval AMRAP in 20 minutes of: 30 box jumps (24/20") 30 wallballs (20/14# to 10/9') 30 tuck ups

3 position snatch 4x1 (~50% 1RM snatch) Then Snatch 1-1-1-1-1 WOD Notes:  A 1 or 2 rep max clean would be a fine sub for anyone who doesn't want to snatch. The three position snatch…

Come on in tonight between 4:30 and 7:00 for Open Gym.  You can work on anything you like including one of last week’s workouts: Complete for time: 10 bar muscle ups, 25 thrusters (75/55#), 500m…

Complete 3 rounds for time: 20 Overhead Squats (95/65#) 3 Rope Climbs 400m Run Running Notes:  ICA is happy to be a sponsor the Panther Prowl 5k and 1 mile fun run on May 12! …

AGOQ 18.3 Complete for time: 50 wallballs (20/14# to 10/9') 100 double unders 50' handstand  walk 100 double unders 50 cal row 100 double unders 50' handstand walk 100 double unders WOD Notes:  The scale…

Box Squat 5x3 (80% 1 RM back squat) Then Seated box jumps 5x5

With a 20 minute running clock complete: 400m farmer carry Then in the remaining time, AMRAP of: 5 front squats (165/110#) 7 toes to bar WOD Notes: The farmer carry should be relatively heavy, but…