Front Squat 6x3 (85% 1RM) *Surprise buy-in was max consecutive wall balls!

Complete for time: 1000m row then 21-15-9 hang power clean (185/125#) pull ups then 800m run Community Notes:  Happy Birthday Coach Iggy!

"Isabel" Complete 30 snatches (135/95#) for time. WOD Notes:  The snatches in Isabel may be power (no squat required) or regular (full squat required).  Anyone who doesn't feel comfortable or safe snatching can do 45…

Shoulder Press 5-5-5-5-5 Then 3 minute L-sit hold from pull up bar WOD Notes: Compare to 140816. Community Notes:  Happy Birthday Sage and Ron!

Sumo Deadlift 8x1 (90%) Then 5x5 hamstring curls (GHR's)

Complete for time: 400m run 50 box jumps (24/20") 400m run 50 wallballs (20/14# to 10/9') 400m run 100 double unders WOD Notes:  SO FAST!!! Community Notes:  Happy Birthday Rob G!

Complete 12 rounds for time of: 4 handstand push ups 6 chest to bar pull ups 12 air squats WOD Notes: This WOD is loosely based on Workout 1 from the 2017 CrossFit Regionals. That…

Back Squat 6x3 (85-90%) Then Double Russian kettlebell swings 3x10 (heavy)

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…

Partner Interval AMRAP in 16 minutes of: 10 KB snatches left (53/35#) 10 KB snatches right (53/35#) 100m dash WOD Notes:  In today's workout, one partner will complete a full round (10/10/100m) while the other…