In 3 minutes complete: 10 front squats (185/125#) 10 box jumps (30/24") Max calorie row in remaining time Rest 3 minutes and repeat for a total of 5 rounds. Power Meet Notes:  Great work to…

The 2nd annual ICA power meet and chili cook-off has arrived!  Please show up for the rules briefing at 8:00 am so there are no surprises on your lifts.  Let's get jacked up and set…

Clean 1-1-1-1-1 Then EMOM for 5 minutes of: 12 toes to bar WOD Notes:  Compare clean to 160425. Power Meet Notes:  The basic schedule for the power meet this Sunday is listed below.  Today (Saturday) is the…

"Open 15.3" AMRAP in 14 minutes of: 7 muscle ups 50 wall balls (20/14# to 10/9') 100 double unders WOD Notes: Compare to 150313. The official scale did not have a substitution for MUs, but…

Complete for time: 50 push ups 400m run 21 power cleans (135/95#) 800m run 21 power cleans (135/95#) 400m run 50 push ups

Banded Box Squat 8x2 (50% bar, 30% band) Then 50 yds left, 50 yds right banded lateral walks Power Meet Notes:  Tomorrow (Tuesday) is the last day to sign up for the power meet.  If…

AMRAP in 14 minutes of 25 foot dumbbell overhead walking lunge - Left arm (50/35#) 8 burpees 25 foot dumbbell overhead walking lunge - Right arm (50/35#) 8 chest to bar pull ups Nutrition Notes:…

Valentine’s Day Partner WOD In teams of 2 complete: 50 kettlebell swings (53/35#) 50 sit ups 50L/50R walking lunge 50 box jumps (24/20″) 50 push ups 50 wall balls (20/14# to 10′) 50 pull ups…

  Push Jerk 1-1-1-1-1 Then 5x5 weighted ring dips WOD Notes:  Compare to 160805. Reminder:  The Valentine's WOD is this Saturday with classes at 7:30, 8:30, 9:30 and 10:30.  You do not need to sign…

Power Snatch 1-1-1-1-1-1 Then 3x20 yds DB overhead walking lunges NFT WOD Notes:  Compare to 161014. Community Notes:  Happy Birthday Chase!