Power Clean 1-1-1-1-1-1-1 Then 5x8 KB shrugs AHAP WOD Notes:  Compare to 161209.

"Jackie" Complete for time: 1000m row 50 thrusters (45/35#) 30 pull ups WOD Notes:  Compare to 151109. Community Notes:  Ash and Emma are organizing a "no shower happy hour" for this Thursday after open gym.  It will start…

Front Squat 3-3-3-3-3 Then 100 butterfly abmat sit ups NFT WOD Notes:  Compare to 160229.

Complete 10-9-8-7-6-5-4-3-2-1 reps for time of: Deadlifts (225/155#) Complete 10 push ups after each round. WOD Notes:  The deadlifts should be unbroken but challenging.  The push ups should be unbroken for at least the first…

"31Heroes - Workout to Remember" In teams of 4, complete as many reps as possible in 31 minutes of: 200m sandbag run Thrusters Rope climbs Box jumps Event Details: Hooray!!!! The best day of the…

Complete 3 rounds of 1 minute at each of the following stations: Row (1 cal = 1 rep) Sit ups KB swings (53/35#) Air bike Plank hold Rest WOD Notes:  This workout shares the "Fight…

Complete three, 4 minute AMRAPS: 400m run, max toes to bar 400m run, max power clean (135/95#) 400m run, max back squats (135/95#) Rest 4 minutes between rounds. WOD Notes: Each 4-minute workout starts with a…

Bench Press 1-30-1-20-1-10-1

AMRAP in 22 minutes of: 15 KB swings (53/35#) 15 burpees 30 double unders Community Notes:  Happy Birthday Missy!

“Amanda” Complete 9-7-5 reps for time of: Muscle up Snatch (135/95#) WOD Notes: This is one of our annual ICA benchmarks. It's a memorial WOD for Amanda Miller, a 2010 CrossFit Games athlete who died from…