Run 2 miles. Then take the remaining time to work toward muscle ups. WOD Notes:  We can work everything from stringing multiple muscle ups together to banded transitions to ring dips.  Just keep getting stronger! …

“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:  Only…

Deadlift 6x3 (80%, 3s eccentric, fast concentric) Then 5x10 barbell row (30% 1RM DL) WOD Notes:  You'll notice we are placing a heavy focus on powerlifting (squat/bench/dead) right now.  ICA will be holding an in…

"Jackie" Complete for time: 1000m row 50 thrusters (45/35#) 30 pull ups WOD Notes:  Compare to 130701.  Check out the pics to see some pretty solid transformations!

Take 10 minutes to find your max hang power snatch Then Complete 15-10-5 reps for time of: Hang power snatch (135/95#, NTE 75%) Box jumps (24/20") Strict pull ups WOD Notes: Compare to CFFB WOD…

With a  partner complete 3 rounds for time of: 150 double unders 75 KB swings (53/35#) 800m run (either 2x400 or 4x200) WOD Notes:  Only one partner working at a time, but you may break…

Back Squat 1-1-1-1-1-1-1 (2 second pause at the bottom) Then 5x5 good mornings (50% 1RM squat from today)

“The Seven” 7 Rounds for time of: 7 handstand push ups (strict) 7 thrusters (135/95#) 7 knees to elbows 7 deadlifts (245/165#) 7 burpees 7 kb swings (2 pood/ 1.5 pood) 7 pull ups WOD…

Bench Press 6x5 (75%) Then 3x20 bamboo bench press Community Notes:  Happy Birthday Ceil!!

Complete 3 rounds each for time of: 20 toes to bar 10 box jumps (32/24") 10 front squats (205/125#) WOD Notes:  We will begin a  round every 7 minutes.  Storm through a round fast and then…