Snow Day – Mar 14, 2017
Snow Update: ICA will have Open Gym hours today from 5:00-7:00pm. Please drive safely! We are still working to confirm that the parking lot has been plowed; we will update this post if we hear…
Daily WOD – Mar 13, 2017
“The Chief” Max rounds in 3 minutes of: 3 power cleans (135/95#) 6 push ups 9 air squats Rest 1 minute. Repeat for a total of 5 cycles. Score is total rounds completed. WOD Notes: This…
Daily WOD – Mar 11, 2017
Back Squat 1-30-1-20-1-10-1 WOD Notes: This is an infamous workout at ICA! The goal is to hit the sets of 1 at around 85 to 90% of a true max, then push as heavy as…
Daily WOD – Mar 10, 2017
"Open 17.3" 3 rounds of: 6 chest to bar pull ups 6 squat snatches (95/65#) Then 3 rounds of: 7 chest to bar pull ups 5 squat snatches (135/95#) If you finish to this point…
Daily WOD – Mar 8, 2017
Complete for time: 400m run 25 handstand push ups 400m run 25 thrusters (95/65#) 400m run 25 KB swings (70/53#) 400m run 25 overhead squats (95/65#) Open Notes: Congrats to the top 5 teams for…
Daily WOD – Mar 7, 2017
Complete 5 rounds for time of: 5 deadlifts (315/205#) 2 rope climbs 20 box jumps (24/20")
Daily WOD – Mar 6, 2017
Complete 3 sets for max reps of: Bench press (60% 1 rep max) Ring rows WOD Notes: For this workout you'll complete as many reps as possible on the bench press, then immediately complete as many…
Football WOD – Mar 5, 2017
Complete for time: 1-2-3-4-5-6-7-8-9-10 power cleans (185/115#) 10-9-8-7-6-5-4-3-2-1 front squats (185/115#) WOD Notes: The first round of this workout will consist of 1 power clean and 10 front squats, then 2 power cleans and 9…
Daily WOD – Mar 4, 2017
Teams of 4 complete: 5000 or 4500 or 4000 meter row (male/coed/female teams) 200 wall balls (20/14# to 10/9') 200 med ball sit ups (20/14#) 200 burpees WOD Notes: Someone must be on the rower at all…
Daily WOD – Mar 3, 2017
"Open 17.2" AMRAP in 12 minutes of: 2 rounds: 50 ft weighted walking lunge (2 DBs in rack position, each 50/35#) 16 toes to bar 8 power clean (2 DB, each 50/35#) 2 rounds: 50…