"3 Little Girls" "Little Karen" - 75 wallballs for time (20/14# to 10/9') "Little DB Izzy" - 30 DB power snatches for time (70/50#, alternating hands) "Little Helen" - 1 rounds of 400m run, 21…

Complete 10 rounds for time of: 10 deadlifts (185/115#) 3 muscle ups WOD Notes:  The sub for muscle ups today will be 6 shoot thrus.  Anytime you perform 100 deadlifts in a workout you need…

“ICA’s 12 Days of Christmas” Day 1 = 1 run (200m) Day 2 = 2 deadlifts (225/155#) Day 3 = 3 box jumps (30/24″) Day 4 = 4 push ups (clapping for guys) Day 5…

Box Squat 6x3 (80%) Then 25 weighted step ups NFT Community Notes:  Happy Birthday Sara P!  

"Cindy" AMRAP in 20 minutes of: 5 pull ups 10 push ups 15 squats WOD Notes:  Usually the limiting factor in Cindy is the push up or pull up portion.  Feel free to change the…

Banded Bench Press 9x3 (30 to 40% 1RM) Immediately after your group is done 9x3, load the bar to 50% 1RM and complete max consecutive reps Then 5x5 barbell row (50% 1RM bench press) WOD…

EMOM for 12 minutes of: 30 double unders 5 front squats (135/95#) WOD Notes:  EMOM stands for every minute on the minute which means you'll have one minute to complete the two movements.  If you…

"Black Out Day" Teams of 4 complete a 5K run and as many box jumps and pull ups as possible. WOD Notes:  Teams of 4, bring your running shoes!

Power Clean 8x2 (80% 1RM) Then 3x8R/8L DB Muscle Snatch

Come in between 4:30 and 7:30 to make up one of the last 6 workouts.  This week the choices are: Complete for time: 800m run, 30 clean and jerks (70% 1RM), 800m run Bench Press…