“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: There will be a…

ICA is closed today. Enjoy the time off! For anyone looking to burn off some holiday cookies, try this at-home workout. Post results to comments! AMRAP in 10 minutes of: 10 push ups 20 air squats

"ICA's 12 Days of Christmas" 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…

Deficit Deadlift 8x1 (85% 1RM) Then 5x6 glute bridges (50% 1RM deadlift) Schedule Notes:  This Saturday will be our annual 12 Days of Christmas workout.  The gym will open at 7:00 am for warm ups…

With a partner complete: 800m run 30 power snatches (135/95#) 400m run 30 power clean and jerks (135/95#) 800m run WOD Notes:  During the runs, both partners must run.  During the barbell work, 1 partner…

Complete for time: 30-25-20-15-10-5 wall balls (20/14# to 10/9', unbroken) 10-20-30-40-50-60 double unders (unbroken) WOD Notes: Round 1 of this workout is 30 wall balls and 10 DU. Round 2 is 25 wall balls and…

Bench Press 12-10-8-6-4-2 Then 5 x 10 ring dips Community Notes:  Please drop off any last minute adopt-a-family gifts tomorrow (Monday).  Thank you to everyone who has donated so far!  We'll be dropping the gifts…

Back Squat 12-10-8-6-4-2 Then 500m row for time WOD Notes:  The rep scheme today involves increasing weight with each set.  You should be striving for the set of 12 to be ~60% and your set…

Complete 7 rounds for time of: 10 handstand push ups 2 rope climbs

Come in tonight between 4:30 and 7:30 for Open Gym.  You can work on anything you like including a workout from the last week: Front Squat 1-1-1-1-1 then 5x5 weighted squat box jumps "DT" -…